Welcome to your 10 minute homecoming meditation.
Come into a comfortable seat or lie down and allow your eyes to come to close.
Take a nice deep breath in through the nose.
And exhale,
Sigh it out.
Again take a deep breath in through the nose.
Breathe it out.
Exhale.
One more time.
Full breath in through the nose.
Jaw relaxes,
Sigh it out.
And then just allow your breath to come into its own easy natural rhythm.
And then shift your attention to your body for a moment.
And just notice the shape,
The positioning of your limbs.
And just see if any part of you wants to be adjusted.
Notice if you feel physically aligned in this moment and if not,
Just adjust a little.
Let your body come into a balanced place for this meditation.
And then again return your attention to your breath and just begin to observe the softness of the breath and how the body is moving as you breathe in and as you breathe out.
Sensing the breath a bit like a wave and just noticing how far out does this wave travel into your body.
And then shifting your focus specifically to your spine.
And at first just observe your spine.
From the base of your skull all the way down to the tip of your tailbone.
As you're focusing on your spine,
Again just notice the wave of the breath and how the spine is responding to that wave of the breath.
And continue to observe your body's movement,
Which is very important because this is theuls of this meditation.
And then from your spine,
Let your awareness move into your shoulders,
Your arms,
And your hands.
Bringing compassionate awareness to this part of your body.
And sensing how the wave of the breath is traveling through the arms,
Possibly all the way down into the hands,
Reaching out into the fingers and thumbs.
And then from your hands,
From your arms,
From your shoulders,
Come back into the spine.
Traveling down your spine and moving into your pelvis and your hips,
Your legs and your feet,
Sensing this part of your body.
And you feel the wave of the breath even here.
Moving through the hips,
Down into the legs,
All the way to the tips of your toes.
And drawing your attention back up from the feet and the legs through the pelvis to your spine.
Take a breath here,
Just noticing the spine and how it's touched by the breath.
And then lifting your attention up along the length of your spine,
Moving into the neck and all the way up into your head.
How does the wave of the breath move through this part of your body?
And from your head,
Let your attention sink back down into your body to your spine,
Breathing in and out as you sense the spine moving gently with the wave of your breath.
And then just bring one hand to rest right over your chest,
One hand to rest right over your belly,
Feeling your entire body,
This beautiful vessel that you inhabit,
Letting it be filled with the vibrancy of your breath.
Let it be filled with energy,
With vitality.
And as you hold your whole body within your awareness,
Say to yourself,
I am home.
I am home.
And take one last deep breath in,
Sigh it out through an open mouth.
Thank you so much for taking this time with me today to reconnect with yourself.
