Welcome to this guided meditation to come home to the body,
A deep body scan for embodiment.
Take a moment to settle into a comfortable position,
Either lying down or sitting with your spine tall but relaxed.
Let your hands rest softly.
Allow your breath to move in and out naturally.
Nothing to fix,
Nothing to force.
Take a slow,
Deep breath in and exhale,
Letting your body begin to soften into the space that holds you.
Breathe in again,
Deeply and slowly,
Pause at the top and let go,
Releasing any tension in your muscles.
With each breath,
Feel the invitation to arrive.
You don't need to be anywhere else right now.
You are safe to land right here,
In this body,
In this moment.
Bring your attention to the crown of your head.
Imagine a warm golden light touching this space,
The soft top of your scalp.
Let that light melt down your forehead,
Smooth away the little furrows of effort or thought.
Feel it behind your eyes.
Let your eyes rest in their sockets,
As if they too could exhale.
Exhale.
Feel how the top eyelids and the bottom eyelids touch to close your eyes and feel your eyebrows relaxing.
Unclench your jaw.
Allow your tongue to rest softly in the base of your mouth.
Now bring your awareness down to your neck and shoulders.
With your next exhale,
Imagine releasing the invisible weight you've been carrying there.
Feel your shoulders melt away from your ears.
The collarbones widen.
Your chest softens.
Now let the light travel through your upper arms,
Elbows,
Forearms,
All the way to your wrists,
Palms and fingers.
Notice any subtle sensations,
Tingling,
Coolness,
Warmth.
Become aware of how much your hands hold physically and emotionally and let them rest empty,
Receptive.
Bring your awareness to your chest.
The gentle rise and fall of your breath.
Feel your ribs expand like wings opening and your back supporting that breath from behind.
If there's tension between your shoulder blades,
Imagine the golden light soothing it,
Like warm water pouring down the spine,
Releasing any tightness along the way.
Bring your awareness now to your abdomen.
The center of your intuition and emotional knowing.
Allow it to soften.
Let the breath travel all the way here,
Full,
Nourishing,
Safe.
With each exhale,
Allow more release,
More surrender.
Move down to your hips and pelvis,
The seat of grounding,
Creation and stability.
Notice if you're holding tension there,
In the hips,
In the lower belly,
In the glutes.
Breathe into that space.
Now bring your attention down through your thighs,
To your knees,
Thanking them for their strength and flexibility.
Finally,
Down to your calves and ankles.
Finally,
Arrive at your feet,
Your roots and every single toe.
Let the light,
The energy,
Flow down from the crown of your head through your entire body and into the ground,
Connecting you to something vast and timeless.
From the space above to the ground below.
Take a deep,
Full breath in and a slow,
Grounding exhale.
Notice how it feels to be inside your body,
To truly inhabit this vessel,
Your living,
Breathing home.
Repeat silently,
I am here.
I am safe.
I am home in my body.
Let that mantra echo softly inside you as you rest in stillness for a few moments.
No more doing.
No more striving.
Just being in the sacred rhythm of your own aliveness.
May you take this calm into the rest of your day.
Thank you for meditating with me.
