Hello and welcome to Inner Haven Somatic Meditations I am so glad that you are here.
I am Megan and I am honored to guide you through today's practice.
This is a somatic practice designed to support your nervous system to help you land gently in the present moment,
Reconnect with your body,
And lovingly release what you no longer need to carry.
There's nothing to fix or force here.
This is not a performance,
It's a return.
A return to breath,
To your body,
And to your own truth.
A chance to feel held by your own presence.
Taking your time and following what feels good to you.
And knowing that whatever arises,
You are allowed to meet it with compassion.
Before we begin,
I invite you to take a quiet moment to resource yourself.
That simply means asking yourself,
What would help me feel more supported or at ease right now?
Maybe it's adjusting your seat,
Grabbing a blanket,
A drink of water.
Using the restroom or taking a moment just to settle in fully.
There's no rush.
Just listening gently to what you need letting this be a small act of care for yourself.
Feel free to pause the meditation and come back when you feel fully resourced.
Let's begin by finding a comfortable position Seated or lying down will work great for this practice.
You will start by orienting into your space Take a slow look around.
Letting your eyes gently land on what's around you not judging.
Just allowing and noticing what's here Is there something here that feels comforting?
Something neutral.
Letting your gaze rest there for a few breaths if that feels good to you reminding your body it's safe to settle Now gently bring your awareness to your body feeling your feet grounded on the floor feeling the support beneath your sit bones letting the weight of your body be fully held and supported If it feels good,
You're invited to give yourself a gentle hug.
Wrapping your arms around your shoulders,
Through your torso.
Letting your hands land where they feel most soothing Let's take a candle breath together.
Inhaling softly through the nose Exhale through the mouth as if blowing out a candle long and slow.
Do that again,
Inhale and exhale.
Exhale letting your shoulders drop a little more with each breath.
Doing that two more times.
Now,
We'll take a moment to check in gently without judgment.
If your eyes are still open,
Feel free to close them.
Or a soft gaze will work as well.
You'll take a moment to check in gently and without judgment.
You don't need to fix or change anything.
Just noticing what's alive for you right now in this moment.
Gently bring your awareness to your mind How is your mind in this moment?
Do you feel focused?
Distracted Curious?
Whatever is here,
Just acknowledge it.
No need to change it You're allowed to meet yourself exactly as you are.
Now bringing your awareness to your posture.
Notice how your body is sitting Are you leaning forward,
Slouching?
Are you upright?
Just bring awareness here,
Not correction.
You might make a small shift if it feels supportive.
But just noticing how your body is here in this moment is enough.
Now let your awareness trickle to your body What is present in your physical body?
What sensations are alive for you?
Is there tightness,
Tingling,
Restlessness,
Stillness?
Noticing what you're carrying with you today.
Your body might even be whispering what it needs.
Pillow here Again,
No need to change what's here just allowing Just listening.
Now bring your attention to your breath.
Is your breath spacious,
Tight,
Full,
Shallow?
Effortless restraint.
There's no need to change it,
Just noticing again what's here and what is alive for you.
As you bring attention here emotional awareness might arise.
Let it come gently allowing it to be here.
Take a soft full breath in exhale it all out Just sitting with your breath as it is for another few moments.
Now bring your awareness to your emotions What emotions are alive for you right in this moment?
Excitement,
Fear,
Calm,
Sadness,
Numbness,
Joy,
Neutrality,
All of it is welcome.
Again just sitting with what you're feeling not trying to change it just allowing it to be here.
Now start to feel the rhythm of your breath.
Not changing it,
Just becoming aware of your breath.
Start to invite relaxation through your whole body to the top of your head.
Your forehead,
Your eyes your cheeks,
Your jaw.
Breathing in softness to your neck your shoulders,
Your arms.
Her hands and fingers.
Feeling into your chest,
Allowing it to melt into whatever surface you are seated on releasing your upper back,
Your belly,
Your pelvis.
Your hips.
Letting your thighs soften Releasing your knees,
Your calves,
And your ankles.
And all the way down to the soles of your feet and your toes If your mind wanders,
That's okay.
Just return to your breath.
Return to your body.
Breathing into your whole body and imagining it relaxing and softening even more as you exhale doing that a few more times Breathing fully into your entire body and on the exhale allowing it to soften even more We'll now practice the counted breath to quiet the mind and anchor into presence I will guide the first few rounds.
You'll simply breathe in and breathe out,
Silently saying a number with each breath.
If your mind wanders or you lose count,
That's perfectly okay.
Just gently come back to one Take a soft breath in through the nose.
Exhale fully Inhale.
Exhale and down.
Exhale and help.
Exhale inhale exhale Five.
Continue on your own now all the way to 20 Now let go of the count Let the breath return to its natural rhythm.
Notice how you feel without needing to name it and gently coming back to the present moment by wiggling your fingers.
Your toes.
Letting your awareness expand again into the space around you feeling the support beneath you noticing the air on your skin listening for any sounds in the space.
When you feel ready Gently open your eyes.
Give yourself time to come back.
There's no rush here.
If it feels good to you,
Maybe placing a hand on your heart or anywhere on your body that feels it needs warmth or grounding.
Thanking yourself for taking this time,
For tending to your self presence,
For coming back home.
Thank you for practicing with me today
