Coming Home To The Body

This 4-minute grounding practice invites you to gently return to your body and the present moment. With soft music in the background, you’ll be guided to notice points of contact, settle your breath, and reconnect with your inner landscape. Perfect for when you feel scattered, overwhelmed, or simply want to arrive more fully in your day.
Music composed by Narek Mirzaei (Music Of Wisdom)

Transcript

Welcome to this short practice coming home to your body.

So allow yourself to find a seat or you could do this standing with your feet flat to the floor.

Make sure that you feel as comfortable as you can.

You can gently close your eyes or you might soften your gaze towards the floor.

And just begin by noticing the contact points between your body and the earth.

It could be the sit bones,

Your feet or both.

Feel into the soles of your feet and your legs.

Allow yourself to really arrive here in this space.

Allow the ground underneath you to press back up,

Supporting you.

And if it's possible to see if you can soften your belly,

Your shoulders,

Your jaw,

Your forehead.

Perhaps just noticing what you've been carrying there.

And if it feels safe for you to do so,

Find the sensation of your breath.

Just noticing where you feel your breath as it enters into your body.

You might feel it at the nostrils or the chest or the belly.

And then feel the breath as it releases back out of your body.

And that's all that you need to do.

There's no need to change anything or fix anything.

Simply to be here,

Feeling your body on the ground.

Feeling your body breathe.

Notice any resistance to simply allowing yourself this little space of time to come home.

And if there's any wisdom,

Messages,

Insight that you've gained from this short little practice,

Just make a mental note of that.

And you might take a slightly deeper breath in and sigh the breath out.

And as you feel ready to,

You can perhaps roll the shoulders,

Stretch out through your neck.

Gently drop your chin towards your chest as you let the eyes blink open and lift back up into the space that you're in.

And then gently carrying on with your day.

Thank you.

Reviews

Lovely peaceful short meditation. Taking time out for this felt really good. Thanks