Welcome to this practice on returning to the body with kindness.
Your body has held many experiences,
Some light and some heavy,
And sometimes it remembers before the mind does.
This meditation is an invitation to softly return to your body,
To notice without judgment the living presence that is always there.
There is no need to change anything and I invite you to release any expectations that you might place upon yourself or your body.
You are only being invited to feel and sense.
Find a position where you feel safe and supported.
This could be seated,
Lying down,
Or leaning against a wall,
Perhaps.
Feel the parts of your body that are in contact with whatever supports you.
Notice the weight,
The touch,
The points of grounding.
These points are the body's gentle invitation.
You are safe here.
You are held.
Bring attention to your breath.
Notice its natural flow.
Feel how your body moves with each inhale and each exhale.
Maybe you notice a slight rise in your chest,
A soft expansion in your belly,
Or any other subtle shifts that remind you that your body is alive,
Your body is responsive.
Notice any sensations as they arise.
Perhaps you notice warmth,
A tingling sensation,
Some heaviness,
Perhaps,
Or lightness.
Meet any areas of tension or discomfort with compassionate curiosity.
Hi,
I see you,
I feel you,
And I am here with you.
There is no need to fix or change anything unless the body naturally wants to.
If you feel your body wants to invite some small micro-movements,
Such as a gentle stretch,
A slight rocking,
Or a tiny movement in your body,
Notice how it changes your experience and brings some ease back into your body.
Keep coming back to meeting your body with kindness,
Meeting what arises with compassion.
And if any emotion or memory surfaces,
Can you meet it as a guest rather than a threat?
Imagine also offering it a soft and compassionate presence without pushing it away or holding on to it tightly.
Your body is learning right here and right now that it can be present safely,
Even with difficult sensations.
Take a gentle inhale in through your nose and sigh it out through your mouth.
Rest your attention on the felt sense of the body,
The contact points with the surface below you,
And the weight of your body resting.
And now,
Take a deep breath in and a deep breath out.
I am safe.
It is safe for me to be present with myself.
Stay here as long as you need,
Breathing softly,
Feeling your presence in your own body,
Allowing a gentle sense of coming home,
A tender feeling that is always available to you.
Whenever you feel ready,
Slowly widen your awareness to the room that you are in,
Keeping this soft,
Compassionate presence with you as you move through your day.
Thank you so much for practicing with me today and finding safety in presence.
My name is Anais,
And I look forward to meditating with you next time.
