Check-in with Mark Melvin

Description: This exercise involves each participant conducting his/her own physical and emotional “check-in.” Using myself as an example, I state to the group, “I’m Mark, and I’m checking in.” From there, I close my eyes and acknowledge physical sensations in the body, followed by the various emotions I’m experiencing at that moment. The key to this exercise is that participants should not use any qualifiers (e.g., adjectives – I feel “a little” or I feel “extremely,” etc.), or provide any narrative/elaboration on the various physical and emotional sensations. The goal is to practice acknowledging emotions without judgment or story-telling, thus allowing those sensations to exist as they are. This process is critical in dealing with thoughts and emotions as they occur during meditation and in life. At the end of my check in I state, “I’m Mark, and I’m in.” The group responds: “AH-HO.” 
   
PRACTICE TIPS: This is an excellent exercise for couples or families. For those listening to another individual complete their “check-in,” it is important to simply allow that individual the opportunity to feel what they feel, without asking for clarification or explanation after the fact.