Welcome to your somatic body meditation.
Take a moment to find a comfortable seat or if you prefer to lie down,
Noticing if there's any little micro movements that you want to do to make yourself more comfortable.
As you begin to find yourself in stillness,
Start to become aware of your breath,
Lengthening your inhales,
Really filling your body with air and as you exhale,
You can let out a nice sigh of relief,
Inhaling,
Creating spaciousness in your body,
Inhaling one more time,
Nice and slow but steady,
Deep breath and another exhale to just release,
Finding yourself right here.
Notice the natural rising and falling of your chest as you inhale,
The collapsing as you exhale,
Sinking even deeper into softness.
Start to become aware of the temperature of the room,
Feeling of any fabrics that are on your skin,
Whatever surface you are sitting or laying on,
The texture,
Stability of it.
Now with your beautiful imagination,
I'm going to invite you to imagine that you are walking on a path that goes inside of your body,
Inhale,
Imagine yourself walking in through the nose,
Making your way down the throat,
Arriving in your chest.
As you enter this new environment,
Start to notice the rich territory and the inner landscape of this special place.
There are mountains of muscles,
Brushes of tissues,
Pathways of oxygen,
Rivers of blood,
All operating and functioning completely on their own to every part of the body,
Somehow miraculously.
Notice what it feels like to be in this environment,
Taking in the sights of this new space.
And with your next inhale,
Start to imagine that this landscape starts to slowly fade off in the distance,
Every moment getting further and further away.
Notice what it feels like to be in this empty space,
This space of absolution of light,
A space where everything and nothing exists simultaneously at the same time,
A space where even the boundaries of separation begin to dissolve,
And it's indistinguishable where the space begins and you end,
As if you are floating,
Held by the mystery.
With your next inhale,
I'm going to invite you to bring your awareness to your mind.
Without any stories or narratives to explore,
Just simply witness what is happening in this space,
From this detached place of the sacred witness.
Is it busy or congested?
Is it smooth sailing and clear?
Is it foggy or hard to see clearly?
Just simply noticing,
Simply witnessing.
With some form of internalized gratitude,
You can thank your mind for what it has revealed to you in this moment.
And with your exhale,
Start to lead the mind out of your awareness and back into the empty space.
With your next inhale,
We're going to bring your awareness to the sensations of your body,
Noticing what sensations are present and where.
Do they have colors or textures?
Do they feel soft or sharp?
Do they take on any particular shape?
Again,
Just witnessing and noticing.
With some level of internalized gratitude,
Offer thank you to these sensations for what they have revealed to you.
And with your exhale,
Release them from your awareness,
Returning to the empty space.
Inhale,
We are going to bring your awareness into your emotions,
Simply noticing what feels alive and present on the surface or perhaps just below.
With some form of internal acknowledgment that says,
I see you,
Thank you for revealing yourself to me in this moment.
With your next exhale,
We will release the emotions from your awareness and begin to return to the empty space.
Bring your awareness to your breath and begin to notice how you are breathing.
Do your breaths feel easy and liberated?
Do they feel labored?
Does it feel hard to breathe?
Do your breaths feel short and shallow?
Again,
Just noticing,
Not making anything right or wrong or good or bad.
Just allowing your breath to be exactly as it is in this moment without trying to change it.
Offering some form of gratitude for what the breath has revealed to you in this moment.
As you make your way back to the empty space,
Next breath,
Bring your attention and awareness to your energy,
This life force,
Creative space,
And simply start to notice if your energy is high or if your energy is low,
Where your energetic levels are in this moment.
Offering some gratitude for what your energy has revealed to you.
And with your exhale,
Release your energy from your awareness.
On your way,
You guessed it,
Back to the empty space.
Notice what it feels like to be here now,
In this moment.
What has your body been revealing to you?
Breathing those revelations deep inside.
Cleansing breath.
With a delicious exhale,
As you find yourself here.
