In this practice,
We will explore grounding touch.
Mindful and loving touch is a tool for self-soothing and encourages our nervous system to come back to equilibrium.
Touch is a way we can locate ourselves in the present moment.
It is also a way to awaken sensation so that we can actually feel our bodies.
This is a helpful process for integration of mind and body as a way to come into fuller embodiment.
Find yourself in a position that feels comfortable to you.
You can be on any surface,
The ground,
A bed,
A chair.
You can be sitting upright or laying down.
Whatever brings you comfort in this moment and just know that you are free to move and change positions at any point in time.
Once you find your spot,
Let your gaze start to soften or gently close your eyes.
Start to bring your attention to all of the ways that different surfaces are in contact with your body.
This could be whatever is underneath you.
It can also be any fabric or clothing,
The air around you making contact with your skin in some way.
Let your awareness meander and take prolonged moments to hang out in different locations of your body.
As you come into relationship with these points of contact,
Notice the different qualities of sensation you might be feeling.
Maybe you become aware of weight or temperature.
Maybe preferences start to emerge.
Something might feel pleasurable and something else might feel uncomfortable.
If you do encounter any discomfort,
Feel free to shift and change into what might be needed to continue into comfort and more pleasure.
As you bring your awareness to these elements of contact,
Allow your skin and breath to be the main sources of sensory input.
Let your breath circulate with your skin.
Feel this process of breathing correspond with sensation of your skin.
Waves,
Ripples,
Vibrations,
Opening and closing,
Expanding,
Condensing,
Rising and falling.
Breathe from your skin.
Just know that physiologically what is happening as you breathe is you are sending oxygen to every single cell of your body.
That includes all of your blood cells that are swimming within and through and underneath your skin,
Nourishing.
So start to sense into this breath on a cellular level as the breath awakens the largest organ of your body,
Your skin.
If there's any organic impulse to move,
Feel free to allow this expression to emerge.
This might look like changing shape,
Exaggerated breath,
Subtle movements,
Larger movements,
Maybe even allowing a flow or a dance to emerge.
And whatever process you are in at this moment,
Stay connected to the elements of breath,
Skin,
And contact.
And as you explore sensation and movement,
Invite your hands to come to your body in some way.
See if you can move slow enough to listen into what parts of you might be calling for some touch and direct your hands to that part of you.
Notice what happens when you bring your hands to your body in some way.
Notice what kind of touch wants to be given.
Notice what kind of touch wants to be received.
Invite yourself to come into a dance of touch.
You can encourage yourself not to think too much about.
Imagine your hands are like a mother and instinctively follow what kind of touch is wanting to be given.
Take your time to explore different qualities of touch.
You may be a firm touch,
Some pressing,
Squeezing,
Massaging,
Or maybe it's a lighter kind of touch of just your fingertips grazing your skin ever so softly,
Exploring different lines and crevices of your body,
Or maybe a kind of petting or stroking,
Some playfulness,
Hands through hair,
Fingers in between toes.
Follow and come into this relationship of what is needed in giving and receiving.
You you Notice any shifting or changing of quality of sensation,
Movement,
Or breath.
If any sound wants to emerge you can allow for some breathing,
Humming,
Fluttering of the lips.
Stay connected to all of these elements of self-touch,
Contact with surfaces or material on skin,
As well as breath and movement.
You Continue to explore this for as long as you need,
Letting yourself come to a rest whenever you feel called.
