This is a seated somatic meditation that will guide you through using the three principles of somatic meditation to create a profound experience of the present moment.
It's based on the work and personal training received from Will Johnson.
Somatic meditation starts with attending to your body in a kind and gentle manner.
Be in a peaceful setting where you won't be disturbed during this time,
Making sure your temperature is okay and that your clothing is loose and comfortable.
You might be doing this seated on a chair or on a cushion.
Make sure that your spine is well supported and free to move.
This requires that your sitz bones are supported on a surface that is not too hard and not too soft and that your weight can shift freely upon their support.
If you're in a chair,
Place your feet on the floor.
If you're on a cushion,
Make sure your legs and ankles are positioned on a soft enough surface so your blood can flow freely.
Then starting with the principle of alignment,
Use some gentle movement to refine your vertical alignment and gravity.
You might start by exploring the foundation of your pelvis and spine,
Perhaps rocking slowly side to side or forward and back or in circles,
And opening to the physical sensations of pressure and connection through your sitz bones and your legs and feet.
Let yourself start with the movements larger and then gently letting them become smaller and more subtle.
Using physical sensations and movement to draw your attention into the details of the present moment.
Enjoying that and taking some deeper breaths just to settle.
And you may have noticed how the movement in your pelvis creates sympathetic movement through your spine and neck.
So with your pelvis resting quietly now,
Do some exploratory movement in your neck and head.
Maybe side to side or turning.
Maybe tipping forward and back or gentle circles.
Again,
Starting larger and gradually making the movement smaller until you naturally come to rest in sensitive alignment and taking some deeper breaths again just to enjoy your alignment in the moment.
And as you're breathing,
Allowing yourself to relax,
Letting your weight melt down the support of your neck,
Spine,
And pelvis down through your legs and into the earth.
Letting your tissues release down from your scalp and melting down your neck.
It can feel so good to allow your muscles to stop doing unnecessary work and let go.
Letting that release down through your shoulders,
Arms,
And hands,
Allowing them to be heavy and warm.
And down your torso,
Your breath relaxed and nourishing,
Your precious heart calm and peaceful,
Allowing the warm and heavy relaxation to flow down your back and abdomen,
Settling into the support of your pelvis.
And feeling the warmth of kind relaxation flowing down your thighs and legs,
Through your knees and calves,
Through your ankles,
And into your feet.
Letting go from the crown of your head all the way down to your feet.
Sensing your alignment and support,
Your whole body relaxed and easy.
As you rest quietly and breathe,
Notice and allow the small natural emotions that happen in your body with your breath,
The movements of your abdomen and chest,
And the sympathetic micro adjustments that occur naturally through your pelvis,
Spine,
Neck,
And head.
Your whole body flowing freely and fluidly with your breath.
These movements can be so sweet and gentle and so nourishing to pay attention to,
The flow of life moving naturally through your lined and relaxed body.
Each breath an invitation to refine your awareness,
To settle more deeply into alignment,
To let go and relax a little more,
And to support and surrender to the flow of life.
You can allow yourself to rest easily in this space for as long as feels right for you.
Knowing that this pathway to awareness is always there through your alignment,
Relaxation,
And mobility.
