How To Get Into Your Body
Get into your body in less than 15 minutes with this guided meditation. You will find that once you are more present in your body you will experience positive effects ranging from your ability to be more present while exercising to feeling more flow in birthing your new creative projects.
Transcript
Hello,
Everyone,
And welcome.
My name is Mallory McClellan,
And today I will be your guide on this healing journey.
Let's begin with a nice,
Deep breath.
And as you're breathing,
Just allow yourself to become more present and more aware of what it is that you'd like to get out of today's meditation.
How is coming more into your body going to be helpful for you?
Is it going to support you in manifesting?
Is it going to support you in a very practical way,
Like feeling the motions of your body as you work out,
As you walk,
As you run today?
Just notice,
What is your intention?
What is your hope for today?
How is coming more into your body going to be positive and going to be a shift for you in the direction that you're looking to go?
Another way to approach this meditation is to go in with absolutely no agenda and no intention at all,
And more so just allowing yourself to experience the meditation.
And then notice what happens for you when you are more in your body.
When you're grounded,
What becomes easier for you?
Notice what melts away.
Notice what comes into your life,
Right?
So just kind of take a deep breath.
Shake your body.
You can stand up,
Or you can sit down.
And just allow your body to find its way.
Follow that felt sense.
Some of you may want to stand.
Some of you may want to be seated.
Some of you may even want to be lying down for this meditation today.
And also know that whatever stance you're in today,
It doesn't mean that when you listen to this the next time or the time after that,
It's going to be the same.
Our bodies are constantly shifting and changing,
And therefore,
They have different needs.
Continue to breathe,
And let yourself become aware of what the body is needing right now.
And if you are going to lie down or you are going to sit,
Then I suggest you figure out what you need to make sure that you can be present and comfortable.
Maybe you want to be under a warm,
Heated blanket.
Maybe you need to take a sip of water.
Just notice what it is you need that's going to allow you to be fully present and fully aware for this healing today.
Now that you're comfortable and you're situated,
Just let yourself notice what your eyes would like to do.
Do they want to be closed?
Would they like to remain open,
Kind of with a soft gaze?
Just notice what you need.
Let's begin with a beautiful visualization You're going to imagine that,
In your heart,
You see this beautiful light beginning to glow.
And as you watch it glow,
You notice how it begins to spread.
The light moves all the way to the top of your head.
The light moves all the way to the top of your head.
It moves down your shoulders,
Down your arms,
Out of your fingertips.
You notice the light filling your abdomen,
Starting to move down your legs,
All the way until it reaches the bottoms of your feet.
And just breathe and notice how it feels in your body when you can see all of your cells beginning to glow and vibrate,
Radiating presence,
Radiating healing,
Aligning with whatever it is that your soul has in store for you today.
And again,
Check in with your body and notice what would your body like to do right now.
For some of you,
It may feel like you want to give yourself a nice big hug.
For some of you,
You may want to shake or move.
You may even feel a need to change positions.
If you are standing,
You may want to sit down.
If you're sitting,
You may want to stand up.
So just give yourself some time to do that.
Make your proper adjustments.
Now,
Again,
Let's take a nice,
Deep breath together.
And then when you're ready,
You're going to place your hands on your lower belly.
As you're doing that,
You're setting this intention to connect to your body,
To listen to your body,
Right?
Because if we can listen to our bodies,
It can be much easier to connect to our bodies and it can be much,
Much,
Much more easy for us to actually be in our bodies.
So go ahead and ask your body,
What do you need from me right now?
How can I support you today?
And just pause and let the answer float into your awareness.
Now that you have your answer,
Just take note of it and also acknowledge to your body,
I heard you.
And I'm going to follow through on that.
Good.
Now,
Take another nice,
Deep breath.
And just notice,
On a scale of 1 to 10,
How present do you feel in your body right now?
And I want you to remember to be gentle with yourself because for some of us,
We hold a lot of trauma.
And that trauma is actually preventing us from really fully being in the body.
And maybe that's our mind,
Or our body,
Or our soul's way of protecting us.
Kind of like,
Hey,
There's some other work that needs to be done before I can be fully present here.
And so we want to honor that as well.
We want to bow down to our bodies and honor that our bodies and our nervous systems,
Our hearts,
Our souls,
Our minds,
Sometimes have information for us.
And they know better than we know,
Even.
So whatever your number is,
I want you to feel no judgment,
No attachment to it,
But rather just a knowing of,
Hey,
Right now I'm at a 7 and that's OK.
OK,
So next what we're going to do is we're going to bring in a little bit of touch.
Going to begin to take your right hand.
You're going to place it on your left shoulder and just bring in some nice,
Gentle touch,
Bringing in a beautiful awareness,
Skin on skin.
Begin to move your hand slowly and gently down your arm and just caress your arm about three to five times,
Whatever feels best for you.
Beautiful job.
Now we're going to switch hands.
So you're going to take your left hand.
You're going to place it on your right shoulder.
The right shoulder.
And again,
With whatever pressure and touch you need,
Whatever sensation feels good to you,
You're just going to gently caress your arm about three to five times.
Good work.
Go ahead and place both of your hands on your heart now.
Take a deep breath.
And notice how present are you now on a scale of 1 to 10.
Again,
Let that number float into your awareness.
OK.
Now what you're going to do is you're just going to ask your body,
Bodies or anywhere else,
Bodies or anywhere else,
I need to be touching,
Caressing,
Giving input to,
To support you in being more present,
To support us in being more connected.
And again,
You're just going to let that answer pop into your mind.
And once you have your answer,
Go ahead and touch that body part.
And now we're going to add in one more item.
You're going to tell your body and speak to your nervous system and speak to yourself and say,
It's safe to be alive.
It's safe to be in my body.
It's safe to be here.
And it's safe to be present.
Your mind may be kicking in right now,
Trying to contest that,
Trying to refute that.
And that's OK.
We give the mind all the space it needs to have its judgments and its feelings and its thoughts.
But if that happens,
Just return to your heart.
But if that happens,
Just return to your heart.
And to end,
I want you to visualize your heart glowing,
Your body glowing.
And go ahead and bring in some movement,
Even if it's just something as small as rubbing your hands together.
Beautiful.
Now take another nice,
Deep breath.
Notice where you are.
Even notice,
Has that number changed?
How present are you in your body right now?
Good.
Take note of that.
And just go into the rest of your day with what you need.
Take care of yourself.
Drink water.
Get some movement in,
Maybe some light stretching.
And just allow yourself to really follow through and anchor in the work you've done in this meditation by physically giving your body what it needs today so that you can be present,
So that you can be more aware of your surroundings,
More aware of what it is that you need,
Even more aware of what it is that you're trying to create and accomplish for today.
