Find a comfortable position,
Maybe seated or lying down,
Just allowing your body to feel completely supported in whatever position you choose.
Make sure that you're comfortable enough that you can breathe without anything getting in the way,
That your body can soften,
But not so relaxed that you may fall asleep if you don't want that.
Close your eyes if you'd like or just soften your gaze and take a big deep breath in through the nose and out through the mouth.
Take another breath like that,
A deep breath in and a long full breath out,
Signaling to yourself to return home to your body,
To be present with the experience of breath.
Take one more deep breath like this,
Noticing where you feel the breath in your body,
And then allow your breath to find its natural effortless rhythm.
Bring your attention into your body,
Not just on the body,
But truly be in it.
Notice where your body is making contact with the surface beneath you,
The weight of your legs,
The support under your back or hips,
The feeling of being held and supported by the surface beneath you and the gentle hug of gravity above you.
You don't need to relax anything,
But just notice what being in your body feels like right now.
Feel the temperature of the air on your skin,
Maybe subtle sensations in your hands,
Or if you'd like you could take your hands,
Rub them together a few times,
Waking them up,
Or placing your hands on your knees,
Feeling the weight of your palms resting on your legs.
Just notice any sensations that you feel in your body.
If you've been living in your head lately or feeling disconnected,
Let this be a gentle return to the physical experience of being here and being in your body.
Feel your breath flowing,
Your heart beating,
And your body being alive and well.
And now begin to notice your breath.
Not to control it,
But simply to feel it.
Where do you notice your breath most clearly right now?
Is it in your chest?
Maybe your belly?
Or your nose?
Let your breath be a quiet reminder.
I am here and alive in this moment.
If your mind wanders,
It probably will.
That's okay.
Just bring it back to the breath.
Feel the breath.
Feel the sensations.
Be with the breath.
Every time you notice that your mind has wandered,
Gently guide your attention back.
This noticing is the practice.
This is how we get off of autopilot.
It's not through effort,
But through awareness.
And now imagine returning home to yourself.
Not returning to who you used to be.
Not returning to a better version of yourself.
But just returning to yourself as you are right now in this moment.
Perhaps in your mind's eye,
You imagine that you're walking through a doorway that brings you back to yourself.
Or you imagine like a puzzle piece,
That final piece being returned to complete the picture.
Or like a magnet,
You're being drawn back home,
Returning to you.
Maybe tell yourself,
I am allowed to come back.
I welcome myself home.
And notice how this lands in your body.
Maybe there's emotions.
Or maybe there's nothing at all.
All of it is welcome.
You don't need to feel inspired or motivated.
Just be present here.
And now,
Without forcing anything,
See if you can sense,
Even faintly,
A place inside you that still feels curious,
Open,
Alive.
It's not necessarily about joy,
Although you maybe will feel that.
But it can also just be like a tiny little flicker of interest.
Just a little bit.
And now ask yourself,
What could help me feel a little more like myself today?
There's no answer required.
But just let the question open a door to an idea,
Or a feeling,
Or a thought to come through.
And now,
For the next few moments,
Just simply rest here.
Just be with your breath,
With your body,
And with yourself in this moment.
There's nothing to do.
There's nothing to fix.
Nowhere to go.
Just let yourself be here.
And inviting yourself to return home.
Now taking your hands to your heart or your belly,
If that feels good.
And as you take a big,
Deep breath here,
Just feel it in your body,
Under your hands.
As you breathe out,
Begin to return to the here and now.
Knowing that you can come back to this meditation,
Or also just return to this sense of coming home in the small,
Ordinary moments of your day.
When it feels right,
You can open your eyes and continue on with your day.
Thank you so much for joining me today.
