Begin by noticing the points of contact between your physical body and the surface beneath you.
Notice the weight of your physical body and connect to the places where you are supported.
Not trying to change sensation,
Only to observe,
Only to notice.
Take a slow breath in through your nose,
Gently deepening the inhale.
And as you release through the mouth,
Allow the exhale to lengthen.
Breathing in another slow,
Slightly deeper,
Easy breath in through the nose.
Releasing through the mouth,
Taking your time on the out-breath.
Breathing in another slow,
Easy breath in through the nose.
Releasing through the mouth,
Allow that exhale to extend.
For many of us,
The body is a place we separate from when life becomes intense.
This meditation is an invitation to return to the physical and energetic body,
And to do so slowly and safely.
Bring your awareness to your feet,
Or if you prefer,
To the base of your spine.
And as you allow your awareness to settle into that one physical space on your body,
Notice temperature,
Pressure,
Maybe potentially where your clothes meet your body,
Or any subtle movement in that area.
And then allow your awareness to gently travel upward.
If you started at your feet,
Move up through the legs,
Through the pelvis,
The torso.
If at any point,
Sensation feels neutral or distant,
That is okay.
Presence does not require intensity.
And as you're connecting to your torso,
Feel your breath.
Let the breath move naturally through the body,
Creating a sense of internal rhythm.
Easy breath in through the nose,
And just feel the sensation of the breath moving in through your nose,
Traveling down.
Feel your ribcage expand.
And as you exhale through the mouth,
Feel the chest fall.
Feel the air leave through your mouth.
A few more rounds of breath,
Just experiencing your own rhythmic breath.
Continue to allow your awareness to rise up through the torso and the arms,
Into the neck and the head.
And as you're simply connecting to the entirety of your energetic and physical body,
Say aloud or to yourself,
I am listening.
Notice if the body responds in any way.
I am present.
I am listening.
Maybe there's a softening,
Maybe warmth or a sense of settling.
Bringing the full presence of your consciousness coming home into this physical vessel and into this energetic vessel.
I am listening.
And just simply rest for a few more breaths in this embodied presence.
Spending as long as you'd like lingering in this space.
When you are ready,
Gently bring awareness back to the room,
Knowing that the sense of being at home in yourself is something that you can return to again,
Whenever you want and whenever you need.
