Welcome.
Today,
I'll be guiding you through a somatic centering practice using the four dimensions.
And so this practice is about helping us be with what is.
So we'll be looking to ground into the present moment and then become more embodied within that.
So that we can move through the world from our true center.
And so this practice can be done seated,
Standing or lying down.
You're really welcome to take up as much space as you want and move throughout the practice if you need to.
So just taking a moment now to set yourself up wherever you are.
And the first part of this practice is to come back into yourself.
So bringing your attention back in.
Can you maybe notice any sensations happening in your body right now?
And you're invited to bring a sense of curiosity in here,
Making room or allowing any and all emotions or sensations that might be arising.
And then from here,
Starting to guide your attention towards your breath.
Maybe noticing where you're feeling the breath right now.
Noticing its pace,
Texture,
Temperature.
Seeing if you can invite your breath down into your center.
To the space just below your belly button in your low belly.
Directing the inhale and exhale down into your center.
And as we flow through this meditation practice,
You're welcome to come back to this center,
This anchoring in your breath.
If you find yourself drifting off or getting lost in thought.
And as you continue to breathe into this center part of your body,
Your low belly,
We'll start to explore the dimensions.
So the first dimension is that of the vertical dimension.
So can you ground down through your feet or your sit bones and find length through your whole body,
Maybe sensing whatever's touching the earth,
Grounding down.
And then from that feeling the length rise up through your legs,
Your torso,
Your spine,
Your neck,
All the way to the top of your head.
And then even maybe reaching for the space above your head.
And if you wanted to bring some movement in here,
You could even reach your arms up overhead.
Creating even more length through your body.
Feeling into that length.
And this dimension,
The vertical dimension is associated with dignity.
And so when you find this length,
Can you invite perhaps a feeling of your inherent worth and value here in this dimension,
Feeling into that.
Breathing into that.
And the second dimension we'll explore is width.
So feeling your body from side to side.
Feeling the width of your head,
Your shoulders,
Torso,
Legs,
But even the width of your feet if they're pressing into the ground.
Feeling into the width and the breadth of your body,
Breathing expansion into your body.
You might extend the arms out wide this time or just wriggle left to right feeling into this dimension in any way.
Perhaps inviting breath to places that you want to shrink,
Or you've been told to shrink.
As you breathe here,
Can you invite a sense of broadness of taking up space.
And this dimension is associated with boundaries.
So as you sense the space of your body and the space around you.
Perhaps you can feel for the boundaries.
The boundaries around you,
And the boundary of you.
The sense of softness,
Connection or even vulnerability here within these boundaries.
How does that show up in your body.
Perhaps you can allow a sense of spaciousness of softness in your chest or heart or belly.
And then you can feel into this dimension of width of boundaries.
And the third dimension is the dimension of depth.
And so we'll explore this one by feeling both into the back and the front body.
The back body here feeling into what's behind you.
Your clothes,
Maybe the floor if you're lying down.
You might even lean into your back body a little playing with your weight distribution.
Is there a sense of trust you can drop into?
You might even call to mind whoever in your life has your back.
And if you can't think of a person right now.
Can you drop into or sense the wisdom of your body and the trust that you might have in your body dropping into that.
And then starting to feel for your front body now seeing if you can feel for your front body but from the inside out.
Maybe sensing the features on your face.
The clothes.
Front of your chest,
The belly.
Meeting this moment at the front of your body.
And again,
You might lean forward here.
Sensing how it feels to lean a little more into your front body.
And as you feel into this dimension of depth,
Maybe there's even a leaning back and a leaning forth.
Or maybe you found stillness between these two places.
And this dimension is associated with time.
How we show up in this moment.
As well as our connection to the past and the future.
So maybe sensing into that as you feel the depth of your body.
And our fourth and final dimension is that of care.
So you're invited now to consider what is it that you care about or are committed to.
And before you answer,
See if you can allow your body to answer for you.
What do you care about in your life,
In the world?
Allowing whatever that is to inform how you show up right now.
What might support that right now?
Is it more breath?
Perhaps a sense of physical touch,
Maybe hand to heart or belly.
Maybe there's some movement swaying or rocking side to side.
Feeling into what it is that you care about.
Allowing this vision or purpose to come to life in your mind's eye.
And in your whole body.
And from here,
Just releasing the practice and starting to come back to your centre.
Perhaps sensing all four dimensions of your body,
Yourself.
Spiralling and settling around your centre.
You might even bring your palms there down onto your low belly.
Noticing how it feels to both give and receive that touch.
Breathing into your centre,
Into your low belly,
Into your palms.
Taking a moment here to check in.
Noticing if there's any feedback present from your body and allowing yourself to listen to it.
Let's take one last breath here,
All together to close this practice.
Inhaling in through your nose,
Drawing the belly down into your centre.
And then feeling that breath expand.
And then exhaling out your nose or your mouth.
Thank you for joining me for this practice.
I'll see you next time.
