So start by finding yourself in a comfortable position.
You could be lying down,
You could be cross-legged,
You could be sitting on a chair,
But just finding a place that's comfortable for you.
And starting this meditation with three deep breaths,
Breathing in deeply into your belly.
And just letting it all go,
Letting your day,
Any stress.
Breathing in and exhaling.
Breathing in one more time.
And letting it go.
And just starting to tune into your body.
Tune in to this amazing being that you are.
Allowing yourself to start to relax the top of your head.
Allow your forehead to relax,
Your eyes to soften gently behind your clothes and your mouth to soften,
Your tongue relaxing,
Your mouth might be slightly opened as your jaw relaxes.
Feeling that travelling down on your neck and shoulders relax.
And feel that moving down your arms like honey,
Down into your hands.
And feeling like a subtle energy in your hands,
Like a presence.
And energy,
Maybe heat.
Just allowing it to be there.
Coming back and softening your chest,
Allowing your heart to relax,
Your lungs.
Feeling the top of your back soften,
Letting the weight just drop away of anything that you've been holding.
You might want to give like a little wriggle just to allow that to dissipate.
Travelling down your back,
Softening,
Feeling the strength of it and allowing that to just soften.
Feeling your belly relax,
Your breath moving into your belly,
To a softened belly and letting it all go.
Feeling it move down through you,
To your legs,
To your knees,
Through to your calves and your feet.
And just now getting a sense of your body relax.
Getting a sense of all of those parts that we just move through and allowing you to feel the sensations of your body as a whole.
If you need to take more deep breaths you're welcome to,
Just really coming to this sense of self.
And what we call this sense of belonging.
Often we have all these external things going on.
People to look after,
Connect with,
Receive from,
Give to.
Just allow yourself to take a pause from that.
Allow yourself to come to you.
Allow yourself to give yourself the love that you often give to others and allow yourself to just shower it on yourself.
Allow you to breathe into these places,
Especially the places that feel hard or stuck.
Allow yourself to breathe into them.
This is your home.
This is your body.
This is your sense of belonging.
No matter what is going on outside you can always come back to this place.
Beginning to tune into your heart and maybe your actual heart,
Your heart center,
The spiritual heart which is just two finger widths to the right of the center of your chest.
Wherever feels most natural for you to tune into your heart.
Allow yourself to start to feel into that.
Allow yourself to feel into the heart space.
Allow yourself to come back to this place that sustains your life.
If you become very quiet in your body you may be able to feel your heart beat.
This is the rhythm you are dancing to.
This is the rhythm that you can tune yourself to at any time.
If it feels fast you may find a way to just allow yourself to calm down with more gentle deep breaths.
But allow yourself to feel whatever is here.
Allow yourself to belong to this place,
To your heart,
To your love.
You may feel pain,
You may feel tension,
Whatever is there is okay.
But the more you can spend time here and breathe into it and embrace it the more it will move.
There is not a feeling of wanting it to move but just by letting it be seen it's able to be freed from wanting to call your attention there.
Just keep breathing with it.
Coming to the sense of belonging.
The sense of home.
Letting go of everything outside of you right now and just being here.
Loving whatever is happening for you.
Showering yourself.
And now bring one hand to your heart.
Just feel it moving with each in-breath.
And feel this sense of me,
This sense of I am.
This sense of deep listening.
Maybe a sense of joy if it arises naturally there is no need to create anything.
Just being with what is in this moment.
And breathing.
Belonging to yourself,
Belonging to this world.
And now.
You may continue if you want to just breathing into your heart.
Whenever you feel ready please bring yourself back to the present moment by listening to the sounds that are around you.
Wiggling your fingers and toes.
Maybe taking a few deep breaths and then opening your eyes.
And the invitation now is to use colours,
Collage images,
Paint,
Whatever material you feel to create a symbol of this.
To remind yourself.
And the invitation is to put it somewhere that you can use as a reference and an anchor.
For when things are getting hard you are forgetting yourself.
You feel like you are not replenishing.
You are not resourced.
And you get to come back to this image whatever form it takes it is completely up to you.
And just allowing yourself to tune into this energy and know that this is where you belong.
