Come Back Home

This gentle meditation offers a way to come back home to yourself when you’re feeling lonely, disconnected, or emotionally scattered. Through breath, touch, and simple affirmations, you’re invited to reconnect with a sense of inner safety and presence. There’s nothing to fix or change, just an opportunity to be with yourself in a caring way. Especially supportive at the end of the day or during moments of self-abandonment.

Transcript

Hello and welcome to this quick meditation to come back home.

If you're feeling loneliness or disconnection,

Maybe self-abandonment,

Or just feeling a little bit dissociated at the end of the day,

This practice will help us relate back to ourselves and come home and create a sense of emotional safety and self-connection.

So find a seat or maybe even lay down if you feel like you need a little extra gentle nurturing.

And if it feels good,

You can place one hand on the heart and one hand on the belly.

And we'll just start to notice our heartbeat.

And notice the rise and the fell of the belly.

And we'll just start to elongate the inhale just a little bit.

Maybe noticing the pause at the top.

And then exhaling back out again.

Again,

Noticing the pause at the bottom.

And breathing in again.

Pausing at the top and letting back go,

Letting go,

Letting go.

And if we're feeling particularly scattered today,

On your next inhale,

Just imagine breathing yourself back into your body.

Recollecting the scattered pieces of yourself and calling them back within you with the gentle breath.

Breathing in.

Breathing yourself back home.

Imagining all the energy that might be out in the world coming back into your center.

Imagining all the energy that might be out in the world coming back home.

And we might offer ourselves some affirmations.

You can either repeat these to yourselves or just listen.

I am here with you.

I am here with you.

Nothing needs to change right now.

Nothing needs to change right now.

It is safe to come home.

It is safe to come home.

It is safe to come home.

I got you.

I got you.

And if you do have your hands on your heart and your belly,

Just take a moment to really experience holding yourself.

Being here with yourself.

And allowing anything that you're experienced to be here with you.

And we'll take one deep breath in through the nose.

Letting go with a sigh out of the mouth.

Allowing the hands to come down and the eyes to gently crack back open.

Maybe feeling the warmth of where your hands were on your heart and your belly.

Knowing that you can always be there.

We can always call ourselves back home when we feel scattered.

Thank you so much for listening to this meditation.

And I wish you a deep,

Tender connection with yourself.

Throughout the rest of the day.