Arrival: Coming Home To The Body

Arrival is an invitation to pause and notice where you are – the space around you, the support beneath you, and the sensations and movement of breath in your body. There is nothing you need to force and no particular state you need to reach. You can return to this practice when you feel scattered or overwhelmed, between one part of your day and the next, or anytime you want to come back into closer contact with yourself.

Transcript

Arrival. A grounding meditation for coming home to the body. As we begin this meditation, Know that you are always in charge of the pace here. At any point, You can pause this practice. Look around the room, Noticing the colors, Shapes. Hearing any sounds or feeling the air on your skin. You might notice the chair or floor beneath you. Or whatever helps you feel most grounded in this moment. Allowing yourself to arrive. Exactly as you are. For the next few moments, There is nothing you need to figure out or fix. Nothing you have to do or say. And no story you need to think about. As you settle into your space, You are welcome to leave your eyes open with a soft focus. Or let them close, Whatever feels most natural for you today. Noticing the surface holding your weight letting you know that you are supported. And when you're ready. Inviting your attention towards the body. And your breath. And as you bring your awareness here. Just notice how it feels to be breathing in this moment. Letting yourself be present in the sensation of the breath. Just breathing. And noticing. And then noticing the movement of the breath as it enters and leaves the body. The gentle expansion of the ribs, Chest, Belly within breath. The subtle settling, Perhaps a soothing in your system with the out-breath. And. . . Imagine the breath like an ocean's wave. Letting it wash over and through you. And as you inhale again, Picture a gentle wave rolling in replenishing you. And as you exhale, Let the wave flow out, Carrying away whatever no longer serves you. In flow. Outflow. Cleansing. Replenishing. Letting that rhythmic, Organic wave crest and fall. Letting it ebb and flow at its own natural pace. Moving through the landscape of your system. And then letting all effort go. Letting your body be, Breathe. Letting your body just be. And then gradually becoming aware of the soles of your feet. The palms of your hands. The top of your head. Your whole body still held. Still support it. Whenever you feel ready, You can let your attention widen even further. Noticing the sounds in the room around you. The light wherever it falls. And if it feels right for you, You can take one more breath in, A little slower than the rest. Letting the out-breath be even longer than the in-breath. And in your own time, You can let your eyes open if they were closed. Or let your gaze come back into focus if they were open. And whatever you noticed today or didn't notice. Was exactly enough.