Home.
What does that word mean to you?
Is it the place in which you grew up?
Is it the country in which you were born?
Is it a feeling,
A sensation,
A knowing?
I have always struggled with the word home.
I didn't feel like I belonged in the place I grew up.
I was always seeking something new and exciting.
Until one day I already realised.
I am already home.
I can never leave home and I can bring it with me wherever I go.
Because I realised my heart is my home.
Welcome to today's meditation.
I wanted to create an experience around this idea of home.
We'll be doing some light coherent breathing,
Equal part inhale,
Equal part exhale,
Mixed with a guided visualisation around the idea of home.
Before we begin,
Let's get settled in.
Finding a comfortable seat with your back supported.
Have your feet planted into the ground.
Take a moment to make any movement.
Take a moment to make any movement or stretches that will help you to feel comfortable.
Soften the eyes,
Loosen the jaw,
Let the forehead go soft.
And just simply begin to notice your breathing.
Feel the sensations of breath move through you.
What can you notice?
What can you feel?
If you haven't already,
Let your eyes close.
Begin to feel into the sensations of the body and the breath.
And let your mind become fully present with the breath.
Notice what you notice,
Feel what you feel.
In a moment we're going to be changing the rhythm of your breathing.
In a moment we're going to be changing the rhythm of your breathing.
In a moment we're going to begin our coherent breath.
Breathing in through the nose and out through the nose.
Keeping it nice and soft,
Nice and easy.
So wherever you are in your breath,
Just exhale completely and we just breathe in,
Breathe out,
Breathe in,
Breathe out.
Keep a nice,
Steady,
Manageable rhythm of breath.
Making it equal part inhale,
Equal part exhale.
Making sure the flow of breath stays consistent and doesn't feel rushed or panicked.
Keep present with each breath.
Keep focused on each breath.
And in a moment we're going to introduce a guided visualization.
Begin by imagining yourself in a clear,
White,
Clean space.
There is no beginning and there is no end to this space.
Aligning with this idea and the sensation of home,
We are slowly going to build our home from the ground up.
Keeping that steady,
Manageable rhythm of breath as you do so.
In this space I want you to think about the last time that you felt at home.
Was it a specific place,
A specific time or was it with specific people?
Start to really begin to feel that sense of home.
Stay steady with your breath as you do so.
Making it nice and light,
Nice and focused.
Maintaining a steady,
Coherent breath.
And as you visualize this sense of home,
You begin to notice the white space becoming populated.
You notice that your sense of home is building itself around you.
Beginning to see the space around you filling in with the details,
The shapes,
The colors and the objects that represent your unique sense of home.
Perhaps the ground beneath you becomes a soft carpet,
A warm earth or a smooth wooden floor.
Whatever feels comforting,
Whatever feels right.
You might see walls rising around you,
Each one holding memories of warmth and security.
Allow whatever images or sensations that come to mind naturally take shape around you.
Feel the essence of home growing stronger,
Forming into a place where you feel safe,
Loved and accepted.
And as you continue your coherent breath,
You repeat the words silently in your mind.
I am home.
I am home.
I am home.
Take your time and let each breath deepen this connection.
Now notice a comforting light filling this space,
Flowing gently around you,
Almost as if it was dancing around you.
And this light represents the warmth and peace of being home with yourself.
Let it wrap around you,
Filling your heart and radiating outward.
With each breath,
Allow yourself to feel more rooted in this inner home.
This place that you can carry,
This place that you carry with you wherever you go.
Your heart is your true home and it's always with you.
You can repeat these words.
I am home.
I am home.
I am home.
Let this feeling of safety,
Security,
Contentment settle into every single part of you.
Feel the warmth of home extending into your body,
Bringing a sense of calm and peace.
Now,
When you're ready,
Gently bring your awareness back to your body.
Feel your feet grounded on the floor,
The support of the surface beneath you and the sensation of your breath.
Start to notice the sounds around you,
The air against your skin.
Take one deep breath in and sigh,
Inviting a renewed sense of energy back into your body.
And before you open your eyes,
Remember.
You are home.
You are home.
You are home.
Take one last breath in,
Exhale through the mouth and begin to slowly bring some movement back into the body.
And when you're ready,
Just slowly open up your eyes.
Thank you so much for joining this experience.
Remember you can revisit this experience anytime that you need a sense of home.
