Hello,
Beautiful creature,
Welcome.
I am so glad you are here.
Welcome to the Hello Body Somatic Experiencing Meditation.
Find a comfortable place to sit or lay.
And before you close down your eyes,
Have a look at the environment around you.
See if you can identify anything that reminds you of you or helps you feel safe.
Feel your feet on the floor or the back of your body against the surface beneath you.
And recite the phrase,
I am interested in landing here with my body.
I am interested in landing here with my body.
I am interested in landing here with my body.
When you are ready,
Go ahead and close down your eyes and settle in.
Notice the back of your body against the surface beneath you or the parts of your body that are touching other parts of your body.
Just notice.
Now,
Bring your awareness to your breath.
No need to change your breath,
Just notice.
Notice where in your body your breath is sitting.
Is it in your chest?
Is it in your belly?
Is it in your back?
Just notice.
Then,
When you are ready,
Deepen your breath.
See if you can send your breath into the back and sides of your body.
On your next inhalation,
See if you can pull your breath up from the bottoms of your feet to the crown of your head.
And on your exhalation,
See if you can send your breath down from the top of your head to the bottoms of your feet,
Almost as if your breath was a wave lapping the shoreline,
Pulling the breath up from the bottoms of the feet to the crown of the head,
And sending the breath down from the crown of the head to the bottoms of the feet.
Reciting the phrase out loud or in your head,
I am entering into curiosity around being in dialogue with my body.
I am entering into curiosity around being in dialogue with my body.
I am entering into curiosity around being in dialogue with my body.
What would it be like to be in relationship with my body?
What would it be like to be in relationship with my body?
What would it be like to be in relationship with my body?
Move with your awareness all the way down to the bottoms of the feet.
Right foot,
Left foot.
Right ankle,
Left ankle.
Right shin,
Left shin.
Right calf,
Left calf.
Right knee,
Left knee.
Right thigh,
Left thigh.
Right hip,
Left hip.
Pelvis,
Lower back,
Lower belly,
Belly button,
Middle back,
Solaplexus,
Right hip,
Left hip.
Ribcage and lungs,
Heart space,
Upper back and shoulder blades,
Right collarbone,
Left collarbone,
Right shoulder,
Left shoulder,
Right arm,
Left arm,
Right hand,
Left hand.
Glide with your awareness up your arms into your throat,
Front,
Back,
And sides of your neck,
Chin and jaw,
Lips,
Teeth,
And tongue.
Right cheek,
Left cheek.
Right ear,
Left ear.
Right nostril,
Left nostril.
Bridge of the nose,
Right eye,
Left eye.
The space between the eyebrows,
Forehead,
Crown of the head.
Now feel your whole body.
Hold awareness for your whole body.
As we enter into dialogue with the body,
Remember that thoughts are going to arise,
And sometimes those thoughts are valuable thoughts.
Sometimes that is your intuition.
That is the dialogue with your body.
But pay attention to the sensations,
Flutters,
Tightness,
Color that arise throughout this dialogue with your body.
Now place a hand on the chest,
Right around the heart space,
And recite the phrase in your head or out loud,
Hello body.
What is it like when I pay attention to you body?
What is it like when I approach with curiosity body?
What do you need me to remember body?
Are there memories or unfinished business here body?
Is there a story we are still holding on to body?
How can I take better care of you body?
How would you like to be loved?
Where am I approaching you with force or judgment body?
Are there any younger parts of myself that are running old programs in my body?
What program is no longer serving us body?
What story is no longer serving us body?
Notice any sensations that are coming up in the body.
Your body may respond in words,
Thoughts,
But what we really want to pay attention to is the sensations.
As we near the close of the practice,
Let's say thank you body.
Thank you for allowing me to be in communication with you body.
I am interested in deepening this relationship with you body.
I am curious around continuing to be in dialogue with you.
Can you send me a gentle message,
A sensation to remember when I am not listening,
And to come home to you body,
To your wisdom,
And I will continue to deepen into trust with you body.
Taking three deep breaths in through the nose and out through the mouth with an audible sigh.
When you're ready,
Open your eyes.
Feel your hands on your body somewhere,
Maybe on your legs or your chest.
Notice the world around you.
Slowly look from right to left.
Remember that the Hello Body Somatic Experiencing Meditation is an ever evolving tool to bring you into relationship with your body.
I want to encourage you to have a journal with you to write down anything that came up during your practice.
I hope you enjoyed your Hello Body Somatic Experiencing Meditation.
Go easy,
Beautiful creature.
