Welcome.
This somatic meditation can be done lying down or seated in a chair.
So take a few moments to make yourself comfortable and supported.
Let's begin by noticing where your body touches your support.
I offer you an invitation to soften into that support,
To release your weight,
And to move towards this source of support.
Take notice that it meets you.
Let's move to awareness of our breath.
I invite you to notice your inhale.
And where does your inhale begin from in your body?
Where does it travel to?
What is the quality of your inhale?
Does it feel full or shallow?
Is it steady or does it have little stops and starts?
Let's do the same for your exhale.
Where does your exhale begin?
Where do you feel your exhale in your body?
And where does your exhale travel to?
How could you describe the quality of your exhale?
Is it long or short?
Is it smooth or little stops and starts or is it jagged?
And notice the length of your inhale and the length of your exhale.
What would it feel like to balance these?
I invite you to notice that there is a pause after your inhale as your breath rounds the corner.
There's a pause.
And there's another pause as you finish your exhale and your breath rounds the corner back into your inhale.
Now,
Your breath is this beautiful loop of being and doing and being and doing,
Action and rest,
Action and rest.
This is an invitation to follow your breath.
And this is an invitation to notice how your breath moves you.
How does your body respond when you inhale,
Expanding out?
And how does your body respond when you exhale,
Condensing and moving back in?
Are there any places where the breath does not travel?
Where your body might hold tension or we might say armoring,
Or maybe there's a numbness that you hadn't noticed before.
An invitation,
Always an invitation for the breath to gently move into those spaces.
Notice how your exhale helps you to connect and soften and move towards that support,
Whether it's the ground or your chair.
An invitation to receive that support.
We could even say it's a form of nurturing,
Helping our body create more of a sense of self,
Which then helps us to feel a sense of safety.
And in this moving down towards the support,
Notice if your inhale becomes a little bit more easeful,
Like a rebound off of that exhale,
Like a little trampoline,
And you are able to expand and move out into space.
And the breath is easeful and soft.
And in these little pauses of the loop of your breath,
You rest.
You can rest on the pause of your breath.
Let's take a few more moments to follow our breath and notice how it moves us and supports us.
An invitation to be,
To be present in your body in a kind and loving way,
To connect with your breath,
To connect with your support.
Now,
Whenever you're ready,
You can start to emerge.
Begin to become aware of the space around you,
Wherever you are.
Let your ears open a little bit more to pick up the sounds.
Maybe take a few breaths through your nose to see if there's any certain smells.
And then if your eyes were closed,
You can start to gently open them so that you re-engage with your space around you,
But you stay deeply connected to your inner sense of self that you connected with.
You allowed it to re-emerge in this practice.
You gave yourself the space to be with yourself.
This concludes our somatic meditation.
Thank you so much for joining me.
Take good care of yourself.
You're needed always more than you know.
