Hello and welcome to this meditation.
Allowing yourself to sit comfortably.
Paying attention to the parts of the body that are in contact with the cushion or the chair and in contact with the floor.
Letting your back be straight and soft in a posture of relaxed alertness.
Your hands resting on your lap.
Your feet anchored on the floor.
And gently closing your eyes.
Beginning by getting a general sense of your body.
The overall shape of your body.
And letting your weight drop down towards the earth.
Taking a few deep cleansing breaths now.
Inhaling through the nose.
Exhaling through the mouth.
Exhaling fresh air through the nose.
Exhaling what is not needed right now through the mouth.
Gently feeling your shoulders drop a little bit more.
Letting your belly relax and soften.
Your buttocks spread onto the chair or the cushion.
Getting grounded here.
And dropping your awareness down into the body.
Connecting and staying with the sensations in the head.
Your upper body.
Centering yourself by being particularly aware of your solar plexus area between the chest and the belly button.
And for a moment breathing into that area.
Being aware of the hands.
The lower body.
The feet.
How does it feel to be in your body right now?
Can you honor those sensations,
Those messages that your body is sending you?
Can you honor your body for all that it allows you to do every day?
Going further now by imagining that you have roots growing out of the bottoms of your feet.
Sending you to the earth.
And allowing you to receive healing,
Powerful energy from the earth.
Noticing your breath.
Noticing your whole body breathing.
Your skull.
Your face.
The surface of your skin.
Your whole body expanding on the in-breath.
And softening on the out-breath.
And noticing how are you feeling right now emotionally?
What does your emotional landscape look like?
Whatever you are experiencing,
Inviting you to breathe with it.
Stay here.
Stay in your body.
This is your home and it deserves attention and care.
Care by choosing the thoughts you fill your mind with.
Care by choosing the seeds you plant in your emotional landscape.
Care by cherishing your physical body.
Trusting that you can totally be yourself here in your home body.
Fully accepted as you are.
Becoming your own foundation.
For home is above all a feeling you carry inside yourself.
Wherever you are.
Wherever you go.
This is your special place.
And you belong here.
Welcome home.
