Welcome.
I'm glad you're here.
My name is Judy.
I want to share something with you and perhaps you'll relate.
I never really got traditional meditation.
It just didn't make sense to me.
I mean,
I tried sitting quietly,
Trying to still my thoughts,
But it felt theoretical and disconnected from my body.
It felt like I was trying to force my body to behave by controlling my thoughts,
And nothing seemed to land.
I would get frustrated and just move on to something else.
I even tried approaching it by focusing on the goal or the purpose,
But that made even less sense.
Meditation was always talked about as if it were necessary,
Yet I noticed that I could experience calm,
Presence,
And clarity without meditating at all.
I wondered if maybe I was meditating,
Just calling it something else.
I realized I could still my mind,
Empty it even,
And still not feel truly present.
And then one day,
Something shifted.
And it shifted because my body led the way.
My body guided me step by step through the process I'm teaching you today.
That's when I understood that meditation doesn't have to be about controlling the mind.
It can be about coming home to your body and your presence.
Now for me,
This is easier to access,
Even when I'm out in public.
My hope is that it'll feel the same way for you.
Let's begin by settling into your body.
Find a comfortable seat.
I usually sit with my feet on the floor,
My hands resting in my lap,
With my palms up,
Because that feels like a natural posture of surrender to me.
You do what feels like natural surrender to your body.
It could be seated or lying down.
The important part is to let your body rest naturally in a way that feels like surrender to you.
Once you've settled,
Take a deep breath in through your nose and out through your mouth.
Let your spine lengthen.
Let your shoulders release.
Take another slow conscious breath in and let it out.
Notice the points where your body meets the chair,
The bed,
The floor,
The air around you.
Feel yourself supported.
Let your breath move down your spine into your torso.
Breathe into your lower back,
Into the base of your spine,
Letting it curl slightly to contain your breath.
Notice any subtle vibrations,
Warmth,
Or movement in your body.
You might notice that your body begins to feel like it's vibrating,
Or not.
Your body could just feel very relaxed.
Or you might notice soreness if you've been tense.
There's no need to change anything,
Just arrive and notice.
Bring your awareness to your heart and your abdomen.
Imagine your being opening like a flower.
See the petals unfolding,
Opening themselves to the light.
Allow yourself to reveal all of you,
The past,
The hurts,
The joys,
To the light of presence.
You don't need to fix anything,
You don't need to edit yourself.
Simply rest in openness and surrender.
Notice the spaces between the petals,
The hidden depths,
The parts that have been waiting to be seen.
Let them be received also.
Allow the light,
The presence,
The source,
Whatever feels true to you,
To move into every space you've opened.
Rest there,
Letting it fill you without expectation or judgment.
If you encounter places where you feel resistance,
That's okay.
Gently focus your attention there and envision opening just a little wider to allow a little more light in.
How you arrive is how you arrive.
There's nothing good or bad in your arrival.
If it feels too invasive to open wider,
That's okay too.
Rest open as much as you can today.
Now let's move into sensing your inner frequency.
Bring your attention to the center of your being and imagine that your being is singing a note.
Pause and listen.
What would that note be?
Don't judge it,
Just hear it.
Let it resonate in your body.
There's no good or bad note,
Only the note your being is holding today.
And to be entirely frank,
It may change from day to day and that's perfectly okay.
Notice your note as part of a vast living song.
There are low notes and there are high notes.
None is better or worse than another.
Each note adds depth,
Richness and texture to the overall song.
Your note matters.
Holding it is your contribution to the harmony of this living presence.
Focus on maintaining your note like you're singing it from your core.
If you feel you want to hum it,
That is perfectly okay too.
Extend your note,
Hold it steady like a lantern radiating light.
And stay with your note as long as you can maintain coherence.
If your note wavers,
Fades or breaks up,
That's okay.
Everybody's note does this.
There's no shame,
No judgment.
Simply notice,
Rest a moment and then try it again when you're ready.
Each return is practice.
Each return strengthens your presence,
Your connection to your body,
And your ability to hold your note with stability.
Let's try it again.
Imagine your being singing a note.
Feel it resonate in your body.
Then focus on stretching that note and staying on key,
Holding it steady,
Perhaps a little longer than before.
When it begins to feel like a struggle,
Rest.
Resting is part of the practice.
When you're ready,
Let's gently return and integrate this experience.
Gently begin to notice your body in the room again.
Feel your feet on the floor,
Your hands in your lap.
Wiggle your fingers and your toes.
Now let's reflect a moment.
What did it feel like to open yourself fully?
What did it feel like to be received?
How difficult was it to hold your note together with stability?
What subtle notes or frequencies did you notice in your body?
Remember,
This meditation isn't about perfection.
It's about presence,
Practice and returning to yourself with curiosity and compassion.
You can return to this practice anytime.
Resting in your body,
Opening,
Receiving,
Tuning into your unique frequency and vibrational note and holding it with coherence.
Thank you for sharing this space with me and for sharing this experience with me.
Meditation doesn't have to be about emptying your mind or following steps.
It can be about coming home to yourself and allowing your light to radiate.
The focus with this meditation isn't on stillness,
But on coherence,
On aligning your mind,
Your emotions and your body together in authenticity.
If you'd like,
You can follow me here on Insight Timer so that you can stay notified of new content and continue deepening your connection to embodied presence.
