Horses live in a state of embodied presence,
Always aware,
Never overthinking.
This meditation brings you into that same sensory-based awareness,
Quieting the mind and opening the heart.
This practice mirrors how horses stay attuned to their bodies and environment,
Grounded,
Alert and fully present.
Sit comfortably with your eyes slightly open or gently closed.
Next,
Bring your awareness to the lowest point of your body,
Touching the ground.
Without changing anything,
Notice the smallest sensations.
Pressure against your body or skin,
The temperature,
The movement or stillness of the air.
Now,
Let your awareness move slowly through your body,
The way a horse scans its surroundings,
Curious,
Non-judgmental and relaxed.
Moving up through other parts of your body.
Now,
Tune into what you can hear.
Notice any sounds far away.
Which sounds are closer to you?
Even if your eyes are closed,
What do your eyes perceive?
A dim light?
Now,
Holding what you see and what you hear,
Bring your attention to your body and practice holding these three senses in your awareness at the same time.
What you can hear,
What you see and what you feel.
If your mind wanders,
Take two cleansing breaths and gently return to a single point of contact of your body with the ground.
Bring your auditory and visual perceptions into focus with your body sensations.
Holding these three senses in your awareness at the same time.
Practicing fully present awareness.
When you are ready,
Finish this meditation with three deep breaths,
Softening your entire body.
