Hello and welcome to your daily insight here on Insight Timer.
My name is Jana Romer and it is such an honor to be here with you.
Today's meditation is designed to root you into your body so that you have a sense of what's going on within your internal world while you make your way through the external world.
Begin by getting comfortable either seated or standing.
This meditation will begin by placing one hand on your heart and one hand on your belly.
And as you place your hands here,
Notice the pathway of breath whereby your body makes space for breath to arrive and softens as breath is released.
And as you continue to bring more awareness to your breath,
Add dimension to how you feel your breath,
Not only feeling the expansion and contraction beneath your hands,
But also noticing the way your ribs expand and contract in 360 degrees around your whole torso,
The way the back of your heart expands with every inhale,
Perhaps even the way that your skin feels your clothes moving.
And as you attune to this layer of clothing and skin shifting with breath,
Begin to travel your felt awareness a layer deeper.
Feel your ribs becoming more spacious with every inhale and softening toward each other on your exhale.
And then feel your lungs expanding inside those ribs.
And nestled between your lungs just left of center is your heart.
Can you feel it beating?
And then allow yourself to be filled with gratitude for this inner genius working within you,
A part of you,
To maintain all of these inner functions without a thought.
And you can express gratitude as a feeling.
And as you feel that feeling radiating from your heart,
Recognize that it is also chemical and magnetic.
And you give your inner world this experience of gratitude by feeling it and allowing it to fill every cell of your body,
Ultimately shifting your inner state.
Now feel your belly expanding and contracting with your breath.
The inhale has your belly expanding and softening.
The exhale has your belly drawing back toward your navel.
This very gentle ebb and flow of felt awareness in your belly allows you to become aware of the inner world that lives here.
And again,
Fill your belly with gratitude.
And go one more inner placement for your awareness.
As you breathe in and you feel your chest and your belly expanding and contracting,
Add the pelvic floor,
Whereby on your inhale,
The pelvic floor opens and softens.
And as you exhale,
The pelvic floor tones and lifts.
And again,
Fill it with gratitude.
Now you have your whole entire torso breathing together.
Now pick one of these placements,
The pelvic floor,
Your belly,
Or your heart,
And allow awareness to rest there.
Like you're dropping an anchor into your inner waters.
And with this anchor in your body,
Give all of your attention to that inner space.
And allow your eyes to blink open ever so slightly,
Just so light gets in.
And notice that as light enters through your eyes,
Your connection with the anchor changes.
Maintain that access to light while reestablishing this anchor in your body.
And then allow your eyes to lift open a little more until an object in your close radius is visible.
And again,
Reestablish the anchor you have set in your body.
So now you're aware of both your inner anchor and the space around you.
Now maintain that felt awareness of the anchor placement within you and allow your eyes to dance around the room,
Taking in your environment while maintaining a connection within.
Here you are,
Aware of your home within and the world around you.
There's many times throughout your day that you need to check in with self and return home.
Reestablish your connection with this inner anchor.
I hope you have the most wonderful day.
