Please note that you will need a journal and pen for this meditation, and we recommend pressing pause between each promo, giving space to write and flow. This meditation will be longer than five minutes, take all the time you need and come back to it maybe a couple of times today. Welcome to Day Twenty-Three of the 30-Day meditation practice.  This meditation involves journalling prompts to deepen our connection with our inner experiences. Please prepare to have a pen and notepad with you. Find a comfortable position, seated or lying down, and gently close your eyes. Take a few deep breaths to settle into your body and bring awareness to the present moment. Now, shift your attention to your body. Feel the gentle weight of your body supported by the surface beneath you.  Next, scan your body from head to toe, noticing any areas of tension or relaxation.  Finally, take a moment to breathe into any areas of tightness, allowing them to soften and release. As you continue to breathe, bring your awareness to your senses.  Notice any sounds around you, both near and far.  Observe the quality of the air touching your skin, the temperature, and any sensations present.  Tune in to any scents that may be present in your environment. Now, let's focus on your body's internal sensations.  Take a moment to observe any physical sensations you're experiencing.  Notice any areas of warmth, coolness, tingling, or heaviness. Allow your attention to rest on these sensations, acknowledging them without judgement. As you stay present with these internal sensations, notice any emotions that may arise.  Without trying to change or analyse them, simply observe their presence.  Allow yourself to fully feel and experience these emotions, recognising that they are a natural part of your internal landscape. I will provide some journalling prompts to further explore your internal experiences. See if you can share from a whole experience, feel and write. What physical sensations do you notice in your body right now? Take a few moments to describe them in detail. Are there any emotions arising within you? How would you describe these emotions? Are they subtle or intense? Allow yourself to express and explore them through writing. How does connecting with your senses and internal experiences in this meditation make you feel? Reflect on its impact on your overall well-being and sense of presence. Take your time to reflect on these prompts, allowing your thoughts and feelings to flow onto the pages of your journal.  Use this opportunity to gain deeper insight into your internal experiences and cultivate a sense of self-awareness and self-compassion. When you feel ready, take a moment to ground yourself in the present moment.  Staying attuned to the sensations within your body and honouring your inner journey. See you tomorrow for Day 24 With gratitude, Jasmin Please subscribe, comment and share with your community, don't forget to share the link and #30daysofextsensory --- Send in a voice message: https://podcasters.spotify.com/pod/show/emeraldandtiger/message