Hello,
My name is Kat and today I'm going to be guiding you through a sensory guided meditation.
And the purpose of this practice is to ground in our physical body through the sense of touch.
And I would encourage you to do this every single morning.
It's a beautiful way to connect back into our physical vessel before we run ahead with.
.
.
Our daily life.
And from this space we can make choices that are more aligned with the truth of ourselves and not the noise of our mind.
So when you're ready,
Just finding a comfortable seated position.
You can have your legs crossed or flat on the floor,
Whatever feels the most comfortable for you,
As long as your back is supported and nice and straight.
So when you're ready,
Also,
It's up to you if you wanna keep your eyes shut or open.
I'm probably gonna jump between the two,
But whatever feels the most comfortable for you.
When you're ready,
Going to just bring your awareness to your breath.
And we're going to settle in our body,
Just gentle breathing.
Really relaxed and natural for now.
Coming into our bodies,
Imagining we've just woken up.
And if you haven't yet,
I would invite you to bring your palms to your thighs.
And I want you just to draw little circles with your palm.
And I want you to begin to notice the heat that builds underneath your hand.
And the sensation that arises with it.
All I require of you today.
Is to be present with the sensation.
That arises in your body.
And you can take these circles up and down your thigh,
Whatever feels good.
And if you want to,
You can bring your fingers into it so it's a whole hand on the thigh.
Just drawing these circles and building the heat in our hands.
Beautiful,
We're gonna do this for another five.
Four.
Three to and one.
Now I want you to start drumming your fingers along your thighs.
And you're going to drum them up.
Keep going up your thigh towards your hips.
Bringing them up.
To the side of your hip.
The side of your ribs.
Keep drawing and drawing.
All the way up to your heart space.
When you get here,
Just drumming in or waking up.
Energy here.
It feels better to tap with both hands,
You can do that as well.
But when you're done,
I want you to start making your way up your neck.
And now we're going to slow it down.
Way to walk up your face.
And if you haven't got your eyes closed,
Perhaps now it would feel really beautiful to do so because I want you to explore your face.
With your fingertips.
Just stay here for a little bit.
We're going to come back to this.
But when you're ready,
Make your way to the top.
Of your skull.
And just dropping your fingers here.
Around the tip.
Right along the edge of your skull.
Just dropping like rain dropping on your head.
Beautiful.
And when you're ready,
Place both your palms flat on your head.
And now like melting honey.
A way to breathe your hands down.
We're going to explore.
The fabric that is your physical face.
Noticing your hair.
Your skull,
Your nose.
Underneath your eyes.
Your jaw.
Just noticing and staying with the feelings that come up as you hold yourself in such tenderness.
Ensure the light of your tool.
And then bringing your fingertips down your neck.
Just resting them on your collarbone.
And now we're going to just draw some circles with our fingertips from our collarbone out to our shoulders.
Just gentle circles.
Going around,
Waking up the collarbone.
I'm gonna do this five more times.
Three Two.
And on the last one stay out on your shoulders.
And you're going to take your left hand over to your right arm.
And I want you to extend your right arm.
And you're going to trace.
And navigate what is your right arm with your left hand.
And you can look at your hand or you can keep your eyes shut.
Whatever connects you.
Most deeply with your physical vessel.
Tracing the planes of your skin.
Your bones.
The very fabric,
Who you are in this lifetime.
And when you're ready,
We're gonna take it to the other side.
So again.
Tracing the arms.
Feeling the gentleness,
The sacredness of this moment.
Of you connecting with yourself.
Through touch.
And bring your arm up.
And when you're ready,
Just hugging your arms.
And we're just going to Haven here.
So we're drawing your hands down to your elbows and then back up to your shoulders.
And while we're here,
We're just going to set an affirmation for the day,
Which is today.
I choose to listen.
The cells of my being.
And the truth.
Of my body.
Today.
The noise of my mind.
Or stay in the background.
And I will allow my body to leave.
And when you're ready just placing both hands on your chest.
And just settling here and bringing your awareness to your heart space.
If it feels good to do so,
You can also take one arm down to your belly.
We're going to take three deep breaths here together.
Hand through the nose for four.
Three,
Two,
One.
Hold for four.
Three,
Two,
One.
Exhale,
Sigh.
3.
To one.
Let's repeat that in for four.
Three,
To One,
Hold four.
Three,
Two,
One,
Exhale,
Sigh,
Three,
Two,
One.
Last one.
Here we go.
In for four.
Three,
Two,
One.
Hold four.
Three,
Two,
One.
Big sigh.
Three.
To.
And one.
And just bringing both your hands to rest on your thighs.
Thank you so much for joining me today and for being so present with your body.
I wish you the most beautiful day led from the fiber of your being.
