Coming Home To Yourself

A grounding mediation for centering and balance.

Transcript

Find a comfortable chair or sit on the ground.

And as you sit,

Feel the ground or the chair beneath you.

Bring your awareness to where it is you're touching the ground with your feet or your hips.

And then notice the spine lifting out of the pelvis effortlessly up toward the sun or the sky.

Letting your chin draw down just a bit and your face soften.

Begin to feel the breath enter the nostril and expand the body.

And as you exhale,

Feel the body soften back towards center.

This helps us to internalize our mind to come back home to ourselves.

Let's continue softening the body for a moment.

Inhaling and bringing the shoulders up to the ears and squeezing them.

And then exhaling and feeling the shoulders slide back and down the body.

Inhaling and squeezing shoulders up towards the ears.

And exhaling and feeling the shoulders melt back and down.

Softening the neck,

The upper back and the chest.

And one more time.

Shoulders coming up,

Squeezing tight and then sliding back and down.

Inhaling,

Feeling the breath enter the body and expand.

Exhaling and feeling the body drop back to center.

Let's move in the other direction.

Again bringing shoulders up to ears and squeezing.

And as you exhale,

Let the shoulders begin to roll toward the front of the body.

And then wrap them around the back,

Expanding open the pericardium,

Chest.

Again inhaling,

Squeezing shoulders up to the ears.

And then as you exhale,

Gently roll the shoulders down and wrap them around the back of the body.

One more time.

Bringing shoulders up and squeezing.

Rolling shoulders down the front of the body and wrapping them around the back.

Feel the expansion,

The sense of ease and openness to the front and back of the body,

Neck and the head.

Bring your awareness back to the rhythm of the breath moving into the nostril and up to that spot between the third eye,

Between the eyes.

And down to the root of the body.

And as you exhale,

Feel that same pathway as the energy runs up the spine to the third eye and out the nostril.

So inhaling,

Nourishing the body as the breath moves in and down.

And exhaling and cleansing the body as the breath moves up and out.

Noticing that this is a natural rhythm for us.

Just like a river,

Nourishing us and cleansing us with each round of breath.

Then beginning to feel that we're more internally aware of what's happening with our breath than we are about the sounds that are around us.

Feeling that delicious sense of coming home to ourselves,

Even just for a few moments.

As we continue to sew our mind and body together through the breath,

Each stitch the breath makes we feel more and more at home within ourselves.

And as we're letting our true nature arise and letting those thoughts and activities that keep us away from ourselves,

We let those fall to the side for just a moment.

And as we rest here,

Feeling our breath both nourish and cleanse us,

We bring our awareness to that spot around our belly button,

Our lower abdomen.

We begin to feel or sense as we inhale there's a light like a flame at the navel.

And as we exhale that flame or that light grows bright,

Spreads warmth across the abdomen.

Inhaling and feeling or sensing or imagining a light,

A flame,

A helix of energy at the belly.

And as we exhale feeling that energy warm and soften right in our lower midsection.

Yogis say this is where our central Agni lies,

That fire that keeps us lit from within.

This is where it resides.

With each inhalation that flame grows brighter and with each exhalation it begins to warm more and more of our body.

The flames licking up towards the ribs and the heart.

Feeling a soft glow to the entire center section of our body.

Let yourself rest here,

Feeling and sensing or imagining for a few more rounds of breath that we can kindle that fire within us,

That flame and that light.

Simply by bringing our awareness to our breath.

And nurture ourselves,

If even for a few moments,

To help us feel calm and relaxed and at home within ourselves.

Let this practice support you and nourish you.

Remind you that you are always shining this light despite what your outward activities may be.

We've just taken a few moments to remember that.

Remember that that is constant and eternal,

Despite how we may feel at this present moment in the outer world.

Stay as long as you like.

Feeling the body expand on inhalation,

Soften and contract on exhalation.

Feeling our own internal flame warm us and nurture us as we cleanse ourselves with each exhalation.

And when you're ready,

Simply sit for a moment and pause so that you can touch back to this moment should you need to.

The outer world doesn't support what it is that is true to you.

Om Shanti Shanti Shanti

Reviews

My dear teacher. Thank you. My soul needed this. Namaste

The perfect grounding meditation to bring you back 'home'

Noice. Thanks🙌🏼

What a beautiful and nurturing meditation. Grounding and Connecting. Thank you!

Nice. Wish it was longer

very nice, very gentle way to connect to yourself

Relaxing, effective

Very nice, relaxing, thank you!

Gentle and contemplative on how our light never goes out

Thank you Kathryn..A deep bow to the incredible work you do in this world!

Great way to get in your body.

So gentle and sweet! She has such s nurturing energy.... 🙏

Loved this! So soft and gentle 💜

I really enjoy Kathryn's sessions. Her voice is calming in itself! Thank you .

Wonderful calming voice

I liked the calm and reassurance of this easy to use meditation. Thank you Kathryn.

Good job, Kathryn. Very peaceful.