Welcome.
I'm so glad you're joining me.
In this somatic meditation,
We're going to be using something called self-havening,
Which is a form of self-touch that is meant to be nurturing and calming.
It's important to note that we all have our preferences when it comes to touch or sensory information.
If you notice at any time during this practice that it begins to feel uncomfortable or you feel a little bit activated,
Know that you can pause,
Take a few breaths,
Continue to see how that feels,
Or you can just completely discontinue the meditation and find a different one.
And please know there's nothing wrong with you.
We all have different preferences and needs for our bodies.
For this meditation,
I'd like you to be seated and feet down on the ground and a,
You know,
Vertical but relaxed posture.
Also know that you can move your body at any time during a meditation.
So if you do start to feel discomfort,
You can shift.
To begin,
Let's just take a couple of rounds of breath together.
So a nice inhale and a releasing exhale.
And let's do another one of those.
Inhale and releasing exhale.
You could even do a little shake it out,
Shake it out.
So our first touch,
We're going to take our right hand and place it across our forehead,
Like we were taking our temperature.
And then we can take our left hand and place it on the back of the head.
So they match.
And just applying just a little light pressure.
If the pressure doesn't feel good,
You can just let your hands rest there.
And just feel the containment of this.
Letting your breath breathe.
You could switch hands and bring the left hand to the front,
The right to the back.
Creating a sense of containment and grounding.
Letting your breath breathe.
Now we'll move our hands and we'll cup our face in our hands very gentle.
It's like your hands were butterfly wings around your face.
Noticing your skin,
Sort of the softness of your cheeks.
The warmth of your hands.
An invitation to maybe let your head rest a little bit into the right hand.
Feeling the weight of your head in your hand and how your hand supports,
Meets you.
Letting your breath breathe.
You could just tilt your head to the other side and the left hand comes up and meets you and holds you.
You can soften your jaw and your eyes.
Just feeling the warmth of your hands.
And then you can just bring your head back to the center.
Beautiful light hands.
Gentle.
Now we'll move our hands to our heart and you can just place one over the other.
And again,
This is very gentle.
Just to feel the warmth of your hands moving through your heart,
Warming your heart.
And you could apply a little gentle press if that feels good.
Remembering we all have different preferences.
Letting your heart breathe.
And inviting your hands to breathe with your heart.
And you could even explore a longer exhale here a few times.
Then an invitation to wrap yourself in a hug.
Wrap your arms around yourself.
And you could give little squeezes.
You could give little butterfly pats.
Hey there.
I've been looking forward to seeing you all day.
I'm glad to be here.
You could even rub.
Just rub your arms,
Your shoulders.
Letting your breath breathe.
And one final squeeze.
Nice hug for yourself.
So okay to give other people hugs.
What if we hug ourself?
And then just bringing your hands down to your legs and letting them rest.
And feeling the warmth of your hands on your legs.
And the sturdiness of your legs as they hold your hands.
And let's take two more rounds of breath to conclude our practice.
Nice big inhale.
And a releasing exhale.
Ah.
One more time.
Nice breath in.
Releasing exhale.
Just pausing here for a few more moments.
If you chose to close your eyes,
You can gently open them.
Bring yourself into the space.
Beautiful.
Thanks so much for joining me.
And I hope you have a wonderful rest of your day or your evening.
Take good care.
