Welcome,
This meditation is here to help you gently reconnect with your body and begin to sense the emotions that live inside,
Without needing to change or fix anything.
It's about slowing down,
Noticing what's here,
And staying anchored in your breath and presence.
Let's begin.
Start by finding a comfortable position,
Either seated or lying down.
Gently close your eyes and allow your body to begin to soften.
Let's begin with a few grounding breaths,
Inhaling softly through the nose and exhaling gently through the mouth.
Again inhale deeply,
Exhale fully.
Let your body feel heavier with each breath out.
One more time,
Inhale and exhale to sink deeper.
Feel the weight of your hips,
Your legs and your spine.
Feel the ground beneath you,
Quietly supporting you.
Now bring one hand to the center of your chest if that feels right,
And notice the warmth of your hand,
The beating of your heart and the movement of your breath.
Let's place your hands back on your lap or by your side.
Now,
Slowly begin to turn your awareness inward.
We'll move through the body like a curious traveler walking through a landscape,
Sensing the emotional weather that lives here today.
Begin at the crown of your head.
What do you notice in this area?
Do you sense any heaviness or lightness?
Any tingling,
Warmth or coolness?
What is present here?
Whatever you find is perfect,
Even if you notice nothing at all.
Now slowly move to your face,
The space around your eyes,
Your jaw.
Do you sense any tightness,
Softness,
Any warmth or coolness?
Now move your awareness to the throat.
This is often a place where emotion lives.
What do you feel here?
Not in words or labels,
But in terms of sensation.
Do you sense warmth,
Constriction,
Openness?
What is present here?
Let the awareness trickle down to your chest.
What is the emotional weather in your chest today?
What are you sensing?
Do you feel lightness or heaviness,
Contraction or expansion,
Restlessness or stillness?
Even if the answer is I don't know,
That is awareness too,
And let that be enough.
Now move your awareness to your belly.
Breathe into this space.
Let your breath be like a gentle visitor.
And ask yourself,
What sensations do I notice in my belly?
Now move your awareness to your hips and pelvis.
This is often the part of the body that holds old feelings,
Especially when we've had to store emotions we weren't allowed to feel.
What do you notice here?
Do you sense stillness,
Guardedness or openness?
Does it feel tense or relaxed?
Let it be exactly as it is.
There is no need to judge.
Now let's scan down through your legs,
Your knees,
All the way down to your feet.
Even here,
Emotion and sensations can hide,
The urge to flee,
The desire to be still.
What sensations are present here?
Whatever it is,
Welcome it with kindness.
Now become aware of your body as a whole.
How does your body as a whole feel?
Warm,
Cool,
Heavy,
Light,
Contracted,
Open,
Tense or relaxed?
Just notice.
You don't have to think your way through your emotions.
You can feel them,
Letting them express themselves.
I invite you to feel into the spaciousness you've created and the trust.
Rest here in the sensation of being whole,
Calm and joyful.
Let yourself sink further into this feeling of contentment and peace.
Recognize your body as a source of joy,
A vessel for positive energy and gratitude.
If your mind begins to wander,
Gently bring it back to your breath or to the sensations in your body.
Rest here for a few more breaths,
Savoring this state of calm and presence.
Let your breath deepen slightly.
There's no rush to return.
Wiggle your fingers and toes,
Slowly waking up the body.
Take one more full breath in and let it out like a wave,
Slowly rolling back to shore.
Open your eyes.
Thank you for practicing today and I hope to see you again tomorrow.
