Hello,
Welcome to this meditation led by Claudia Silas,
A mindful movement and meditation teacher.
To begin today,
Let's find somewhere comfortable to sit or lie down.
Just checking in that the alignment of your body feels comfortable and that there is a sense of easiness in your muscles and joints.
Adjust yourself and do whatever it takes to find the most comfortable position for yourself.
This way we can really focus on our meditation and take some of the attention out of our body because today our meditation is going to be a guided visualisation.
So once you've found that position,
Really starting to settle in,
Starting to arrive,
Taking some conscious breaths.
And just watch the power of conscious breathing and how it can really help to soothe your body,
Soothe your mind,
Soothe your nervous system.
Perhaps you have a sense of arriving home.
Arriving home to your breath,
To your body.
Arriving home to be witness to yourself.
And as you shift your awareness to your breathing,
You may notice that it naturally begins to slow down.
As you shift your awareness to your body,
You may notice that the muscles naturally begin to soften.
Any tension you may be holding onto in your face,
Your shoulders,
Your arms,
Your hands,
Your hips,
Your legs,
Your feet,
Just starting to melt away.
Calling to mind now a very safe and beautiful place that you hold close to your heart.
It can be anywhere in the world.
It could even be an imaginary place or a combination of places.
But this place is somewhere that you treasure.
Somewhere very special to you and somewhere that you feel very,
Very safe and at ease.
This place is somewhere you feel like you belong,
Somewhere that you could call home.
Notice the colours.
Notice what nature surrounds you or any objects in the space.
Notice any smells.
Notice the temperature.
Notice the sounds.
Notice where you are in this space in relation to other things.
Are you alone or are there people there with you?
Are there any things you can touch and what does that feel like?
How are you interacting with this space?
Are you still moving?
What are you doing?
Notice what it is about you being in this space that makes you feel so safe,
So at ease and like you belong.
Notice how you feel.
Notice the look on your face.
You are completely free to explore or to be still as you wish in your secret sanctuary or in your own space.
So many of us struggle with a sense of belonging.
Sometimes we don't even feel like we belong in our own skin.
So really take this opportunity to tap into what it is for you that feels like home and where you feel like you belong.
Notice around you that vivid space where you feel accepted and you feel whole.
It's all there.
It's all within you.
Okay,
So very gently now we're going to leave this space.
So I want you to just let the image of the space begin to dissolve.
If you have anyone with you,
You may want to say goodbye to them.
Give them a hug.
Do whatever you feel you need to do in this space so that you can gently say goodbye while still retaining a sense of what it feels like to be here.
Gradually just letting it dissolve more and more the image but not the feeling.
And start to come back into your other home that is your body.
Back into your conscious breathing.
Taking your time to arrive.
And noticing as you come away from the visualization and back into your body.
How do you feel?
Just allow anything that's coming up emotionally to come up.
Try not to resist.
To close today's practice,
We're going to take three slow,
Long breaths in through the nose,
Out through the mouth.
Two more.
All the way to the top of that inhale and all the way to the edge of that exhale.
And a final breath.
Taking a little bit of your sanctuary with you everywhere that you go today.
Feel free to stay here as long as you need to before opening your eyes and continuing with your day.
Thank you so much for practicing with me.
