Hi,
Welcome!
My name is Lillian and I'm honored to be your guide today.
In this meditation you will be invited to connect with your Soma,
Or your living body.
This is an opportunity to find your sense of center and presence from within.
Let's get started.
Take a moment here to start to orient to your immediate surroundings.
So open your eyes and take a look around the space that you are in.
Start to soften your gaze and receive the space around you through your sense of vision.
Begin to notice things like shape,
Color,
And texture of the space around you.
Notice where your body is located in this space and then see if you can find some support for your body,
Maybe by coming to the ground or finding something to rest your spine on.
And as you do this,
Begin to settle into a comfortable position.
You can take as much time as you need to find a place of comfort and settling and support.
And begin to draw your awareness from the world and into your inner world.
You can close your eyes or let your gaze become really soft.
Start to bring your awareness to your body and let your awareness be gentle like a warm light,
Creating space for you to be exactly as you are in this moment.
And first simply just notice what you notice.
Are there any sensations that draw your attention?
What are the quality of the sensations that you are aware of?
Do they have a certain mood,
Tone,
Or texture?
How does it feel to be you?
How does it feel to be a body right now?
See if you can be with what is without trying to fix or change your experience in any way,
Creating space with the warmth of your soft awareness.
And as you stay here a little bit longer,
Make note of any changes that might be occurring in your experience as you maintain inner awareness.
Are your sensations moving or changing in any kind of way?
How is the quality of your breath?
And let your body naturally respond to your gentle presence.
Maybe a movement starts to emerge,
A stretch or a yawn,
A change of breath.
Maybe there's a sense of releasing tension in some way.
Create space for your body to respond naturally and organically,
And keep tracking your inner experience,
Tracking any feelings,
Sensations that you become aware of.
And notice how sensations,
Just like thoughts,
Arise in your awareness and dissolve.
See if you can be with whatever arises without attaching to it.
Notice as it comes,
And notice as it goes.
To close our practice today,
Start to locate your sense of center from within your body.
See if you can find with your awareness a soft place to land.
Find an inner sense of ground,
Grounding into a specific place in your body,
Like your heart,
Stomach,
Feet,
Whatever you feel naturally drawn to.
And grounding your mind,
Let your mind rest in this place and release into stillness.
And when you're ready and start to deepen your breath,
You can bring a little bit of movement back into your body,
Wiggling your fingers and toes or maybe taking a familiar stretch.
You can bring your hands to your body in some way,
Make contact through touch.
And if your eyes are closed,
You can slowly start to open them back out into your space,
Spreading your awareness now from inside to outside.
Thank you for practicing with me today,
And I hope you have a beautiful day.
