Greetings,
Insight Timer community.
My name is Lisa Reed and I'm a yoga instructor.
I teach both asana,
The physical movement of yoga,
As well as meditation.
This meditation is dedicated to coming home.
Home to your body,
Home to your breath,
Home to your spirit.
Please find the most comfortable position for your body.
You can be lying down,
You can be seated.
It's completely up to you.
Find your comfort,
Find your support.
Soften,
Soften into the surface you're resting on.
Soften into yourself.
Drift the eyes closed if that's comfortable,
Or find a soft and steady gaze.
Take a breath in and let it go slowly.
And again,
Breath in and slow breath out.
Allow yourself to settle in.
Release the past,
Forget the future,
Find presence.
Take the time to arrive here in your body.
Take the time to arrive in the now.
As you continue to arrive in the body,
Notice what physical sensations are asking for your immediate attention.
Notice what speaks to you the loudest.
If you need to readjust,
If you need to reposition your body,
Know that you can move at any time that feels necessary to you.
Check in with how your body is today,
In this moment.
Take a breath and notice.
Another breath brings more attention to the physical sensations.
Perhaps even ask yourself quietly,
How is my body today?
Without making a list or creating a narrative,
Feel the now,
Feel the body.
No thinking,
Only sensations.
As you arrive more fully in the present moment,
Perhaps you notice a few more sensations within the body.
Not just the obvious,
But getting curious as to how your body is from the inside out.
Take another breath and observe.
Bring the focus inward.
Stay present.
As the mind starts to wander,
Find the grace that you would use with a small child and guide yourself back into the present moment as many times as you need.
Come home to the body.
No matter your situation,
Your abilities,
Your stories,
This is your home.
You are home.
You are loved.
Take an inhale and an even longer exhale.
Again,
Deep breath in and an extended exhale.
Come home to your breath.
Start to take more intentional breaths.
Feel into what's right for you now.
Perhaps a sigh or a yawn.
Notice how your breath arrives.
Maybe it's shallow,
Feeling like it's at the top of your chest.
Perhaps you're feeling like your breath is full and deep.
There is no right,
There is no wrong.
There is only this breath in this moment.
At home,
In the body,
In the breath.
Check in.
Create inquiry within the body.
How is my breath today?
Without making a list or creating a narrative,
Feel the now.
Feel the breath,
The rise and the fall of the chest and belly.
No thinking.
We start to cultivate intentional,
Meaningful,
And nourishing breath.
It might match up with how we're feeling in the moment.
If you're feeling a specific way in the body,
The breath will typically match that feeling.
Notice.
Take another deep breath,
Allowing the body to find more space,
Creating a pathway for the breath.
The breath doesn't need to be anything other than what it is.
Noticing the space between the breaths,
The space within the body,
The space between the thoughts.
Then slowly place one hand on your heart.
The other hand rests on top of the hand on your heart.
You can always simply imagine the hands on the heart if this isn't appropriate for you.
The eyes remain closed if that's comfortable or continue with a soft gaze.
At first you will notice the rise and fall of the chest,
The warmth of the hands on the body,
The touch of the hands together,
The movement and sensations.
Sitting with the sensations in this moment,
Presence,
Home.
Notice the hands on your body.
Are they pressing deeply into the chest as if holding yourself?
Maybe the hands are light on the skin,
Barely touching.
Notice this touch,
The subtleties,
The sensations.
Find presence in the now.
Take the time.
Find curiosity.
Release the story.
Feel the heartbeat underneath the hands.
Feel your life force,
Your prana.
The beat becomes clear.
Perhaps a deep rhythm or a soft flutter,
A float in the rhythm of our home,
Ourselves,
Presence.
Perhaps you can let the heartbeat drift,
Move,
Travel.
This can be energetically by thought,
By imagination.
Feel your aliveness.
Maybe the heartbeat drifts into the wrists.
Perhaps you can feel the heartbeat drift further up the forearms to the elbows,
Shoulders.
Playing with how much further you can take the rhythm of the heart,
Possibly creating a loop from each hand back to the heart.
Perhaps you enjoy the heartbeat staying directly underneath the hands.
Notice if there's any force,
Any strain,
Any story.
Bring yourself back to the breath,
Home.
A simple beating of the heart,
Sensations in the body.
The mind chatter starts to slow down as we go inside.
We notice the stillness.
We become present.
Release the hands from the heart.
You can rest the palms facing up or facing down on your body,
Whichever feels right.
And be still.
Feel the energy in the hands,
The reverberation of your heartbeat,
Still pulsating.
Feel this energy.
Feel at home.
Feel your heart from the inside out.
Whatever shows up for you,
Allow it to simply be noticed.
The sensations of the now,
Presence.
Continue to create inquiry,
To become curious.
How is your heart?
Know that you are loved.
You are home.
Collectively,
Mind,
Body,
And spirit.
Notice the sensations in this moment.
In this moment,
Allow yourself to simmer in the life force flowing through you.
Your prana.
No story,
No words,
Just feeling.
Feeling home.
Start to deepen your breath.
Take a long breath in and an even longer breath out.
And take three more breaths just like that.
Long breath in,
An extended breath out.
Inhale,
Long exhale.
Once more on your own.
Upon your third exhale,
Slowly blink the eyes open if they've been closed.
And allow yourself to gently arrive in your body,
Gentle and kind.
Feeling the warmth of the heartbeat,
The softness of being at home.
Be well.
You are loved.
