Welcome wherever you are right now.
My name is Mary Carelli.
I'm a licensed therapist and a certified mindfulness teacher and I'm passionate about helping neurodivergent people access their unique qualities and abilities sometimes through meditation and neuroaffirming instruction.
So thanks for finding your way here.
We'll begin by finding the body and I recommend that you wiggle the body,
Roll the body,
Make movements and adjustments because this is part of meditation.
This practice is called the portal home.
I like to gently use my hand to massage any parts of my body that are feeling tight or holding any pain.
Just gently brushing the skin.
Sometimes rubbing downwards from the shoulders,
Down the chest,
Down the thighs.
This can be a nice way of clearing out energy and then you can give yourself a little shake to begin.
Loosen up the shoulders,
Allow the neck to bob back and forth a little until you find a middle point where the skull can rest gently on the head,
On the neck.
Same thing with the upper body,
Just swaying a little bit at the hips back and forth until you find a middle position.
And letting go of anything you're holding that you don't want to be holding right now.
An exam you're working on,
A task you're doing,
An emotional tangle you're in.
Take a deep breath in and exhale audibly.
Ah and one more deep breath in.
Let your breathing come to natural.
If it's helpful to you,
Put your hand on your belly so that you can feel your body breathing.
If there's any areas of pain,
You can also put a hand there if it helps to soothe that area and free up your mind to focus and expand into other awareness.
Have your eyes open or closed,
Whichever you prefer.
Start to let the body do what it's naturally already doing.
Blood is pumping through your veins.
Oxygen is being exchanged with carbon dioxide.
Your cells are working at a microscopic level,
Exchanging nutrients,
Undergoing chemical processes.
Your nervous system is regulating different,
The temperature of your body,
Different sensations,
Your heart rate,
The body right here.
It may be very uncomfortable to be in the body right now or at other times,
So we don't need to make this something that it's not.
If you have a hard time relating to your body,
Let's invite you to feel the space around you.
You can feel the floor,
The walls,
Almost as if those were your body.
The stillness,
The coolness of the surfaces,
The solidity of the ground below you.
In this way,
The earth is the body.
All of the space around us is an extension of us.
So slowly breathing,
Not needing to make any effort here,
Just finding the edges of the body,
Exploring what that means.
You can notice sounds passing through.
Sometimes I like to just notice the silence.
We can notice thoughts passing through as well.
I like this.
I don't like this.
When is this over?
How long have we been doing this?
Oh,
I need to remember to do that thing after.
We just notice them passing through.
We notice emotions passing through.
I'm bored.
I don't feel like doing this right now.
I'm annoyed.
I'm sad.
I feel content.
There's a little sound of wind blowing past my apartment.
You might notice any minor noises,
Minor sounds in your environment.
And again,
Just breathing with the body.
The body doing its own thing.
Whether we're focusing inward,
Internally,
In the physical body,
Or in the space around you,
This is made of elements.
Carbon,
Oxygen,
Hydrogen,
Iron,
Just resting into the nature of this body right here,
Being a portal for what is.
Simply existing here the way you are.
Allowing experience through.
Finding your breathing.
Allowing yourself to let go of strain or effort.
Coming back to a place of loving acceptance.
Here I am.
Here is life.
Here.
Right here.
This body.
This body is a doorway.
I am a portal home.
I am a gateway.
Please feel free to stay in your practice as long as you'd like to.
Follow me on Insight Timer if you're interested in more neurodivergent meditation.
Be well.
