Welcome to this practice for coming back home to self.
This is for anyone who feels disconnected,
Overwhelmed,
Or tends to check out.
Together we'll gently map the body,
Invite warmth and weight,
And anchor it into the body so you can feel a little more grounded as you move through your day.
To begin,
Find a comfortable position,
Laying on your back or supported on your side.
Let cushions,
Blankets,
Bolsters support you in a way that feels steady and nourishing.
If it feels right,
Softly close your eyes,
And if not,
Allow your gaze to remain soft and unfocused.
Take a slow,
Natural breath in,
And a longer,
Grounding breath out.
Take a full,
Deep inhale through the nose,
And then another short inhale on top,
And then exhale long and heavy out of the mouth,
Repeating this breath 3-5 more times,
Noticing how your body responds.
Perhaps you can allow a certain area of the body to relax,
Noticing the surface beneath you,
The steadiness,
The support,
And allow yourself to rest into it,
As though the ground is gently holding you.
Inhaling through the nose for a slow count of 3,
And exhale out the mouth for a gentle count of 6,
Repeating this breath 3-5 more times,
Feeling the breath flowing naturally,
A wave that brings steadiness and calm.
We will now set our intention for our practice,
Inviting a sense of coming home to self.
Perhaps your intention is simple,
Such as,
I am arriving into the space that holds me.
I am arriving into connection with my body,
Or I am present and I am home.
Let your words be soft,
Steady,
Like a gentle thread guiding you through the practice.
We will now travel through the body,
Slowly and gently,
Mapping awareness back home.
Notice whatever sensation arises,
Without judgement,
Just curiosity.
Bring awareness to the crown of the head,
The scalp,
Forehead,
Temples,
Softening the eyes,
Eyelids,
Eyelashes,
Cheeks,
Top jaw,
Bottom jaw,
Tongue,
And inside the mouth.
Notice any micro-expressions or subtle shifts in movement.
Allow the back to move into deeper contact with the surface below.
Bring awareness to the back of the neck,
Throat,
Tops of the shoulders.
Relax.
Invite the shoulders to sink down,
Releasing tension where possible.
Right arm,
Elbow,
Forearm,
Wrist.
Notice the right palm,
Knuckles,
Tips of the fingers,
Thumb,
First finger,
Middle finger,
Forefinger,
Little finger.
Sense the right hand is alive,
Vibrating,
Yet relaxed.
Left arm,
Elbow,
Forearm,
Wrist.
Notice the left palm,
Knuckles,
Tips of the fingers,
First finger,
Middle finger,
Forefinger,
Little finger.
Sense the hand is alive,
Vibrating,
Yet relaxed.
Feel the chest rising and falling with each breath.
Breathe into the front of the heart and relax.
Breathe into the back of the heart and release tension here.
Breathe into the ribs,
Sides of the ribs and upper back.
Notice what sensations arise.
How does your body want to open or relax here?
Follow the spine down.
Notice how the muscles along your back support you,
Sensing your belly soften,
Navel,
Waist,
Head,
Ribs expanding gently with each inhale.
Invite your breath to ripple through your belly,
Softening with each exhale,
Noticing how it moves and rests.
Feel the pelvis,
Heavy,
Anchored and resting fully on the surface below.
Notice hip joints,
Glutes,
Sacrum and pelvic floor.
Invite a sense of release into this weight and support.
Begin at the top of the right thigh,
Quadriceps,
Hamstrings and inner thigh.
Move down into the right knee,
Kneecap,
Tendons and the space around the joint.
Continue to the lower right leg,
Shins.
Feel the entire leg softening and supported by the ground.
Tops and sole of the right foot.
Notice each toe individually,
Its length,
Width and any micro-movements.
Begin at the top of the left thigh,
Quadriceps,
Hamstrings and inner thigh.
Move down into the left knee,
Kneecap,
Tendons and the space around the joint.
Continue to the lower left leg,
Shins.
Feel the entire leg softening and supported by the ground.
Tops and sole of the left foot.
Notice each toe individually,
Its length,
Width and any micro-movements.
Sense both feet grounded,
Connected,
Stable.
From crown of the head to tips of the toes,
Imagine your awareness creating a map of your body.
Notice the whole landscape here.
Scanning for areas of tension,
Areas of ease or openness or perhaps areas of warmth or tingling.
Give yourself permission to pause and breathe into each sensation.
Imagine a gentle warmth spreading through your body like sunlight or a soft blanket.
With each exhale,
Feel the body growing heavier,
Melting into the ground.
The earth rises to meet you,
Holding the weight of your entire body.
Bring the awareness back to the hips,
Thighs,
Legs and feet.
Visualise roots extending from the soles of your feet deep into the earth.
With each exhale,
Roots grow stronger,
Wider,
Anchoring you.
With each inhale,
Nourishment and steadiness flow upward into your body.
Notice your pelvis as the centre of gravity.
Notice what sensations arise in your pelvis as it connects with the earth below.
Now allow yourself to rest here in silence for a few moments,
Bringing the awareness to the sensations throughout your whole body.
Feel the bones settling into the ground,
The organs softly shifting,
The breath permeating every space within.
Gently return your awareness to the temperature of the skin.
Notice contact points between your body and the ground.
Notice sounds,
The temperature within,
Beginning to move fingers and toes slowly.
Taking one steady inhale,
And a long grounding exhale.
When ready,
Gently opening your eyes and perhaps carrying this felt sense of coming back home to your body,
Your breath and your presence throughout your day ahead.
Thank you.
