This meditation is perfect for creating a movement towards greater ease and well-being.
From possibly slightly uncomfortable to more coherence in the body.
I'll start with a poem.
There is no freedom in samsara.
No rest in samsara.
The only place we can find true refuge is in the inner sanctum,
The inner sanctuary of our home.
Our deepest,
Most innermost,
The refuge of the heart.
The heart that's so wide,
So self-compassionate,
That it can hold and have a place for everything.
There are 10,
000 waves,
And we rest in the vastness of the all-embracing heart,
Allowing everything to be just as it is.
It's essential for our sense of connection to ourselves and the world around us.
To take time.
To slow down and just to be.
This somatic meditation is best lying down in a space that allows you to go deep.
It's designed for rest,
Relaxation,
And healing.
All of these meditations are supportive for sleep and stress reduction,
For nourishing and enlivening the nervous system.
Once in your place of meditation,
Settle yourself in a lying down position and make any adjustments you need to.
Really take the time,
Kind of like a sweet dog moving around until it gets super settled.
Everything just right.
Take as much time as you need.
Then put the volume on low or use your earphones and enjoy.
Take a full,
Deep breath into the space of the body and allow the micro-movements you need to to happen.
Micro-unwinding.
Begin to invite your breathing to deepen just a little bit more,
Noticing how you feel in your body as you begin.
All is welcome.
Breathing into the body,
Through the belly,
The chest,
The back of the body.
Slowly and gently,
Naturally exhaling,
Taking a few more full body breaths,
Deepening the inhalation into the entire body,
Up into the head,
Into the fingertips,
The hands,
And the feet,
And naturally exhaling,
Noticing where your attention is drawn to.
Sometimes our attention can be drawn to that which is not so comfortable in the body.
The body asking for attention.
Noticing what is the general feeling tone and where is your attention drawn.
Being curious.
And now noticing,
Is there a place in the body that feels the most comfortable and at ease?
Is there an area where attention can find what is comfortable?
Full body breath,
Breathing into the entire shape and form of the body,
Pendulating,
Moving towards the place that was less comfortable,
That feels achy or possibly painful,
And bringing your breath to this area,
Your presence,
To be curious of this discomfort.
Get behind this discomfort and around it.
Be with it and breathe into it.
What are the sensations?
Taking about 15-20 seconds to be with this uncomfortable sensation or sensations and watch,
Notice,
What happens?
How does it move?
Is there movement?
Is there change?
Getting around and behind this area and breathing into it,
Noticing what's happening.
And pendulating again,
Moving to an area that's more comfortable and at ease.
Maybe a foot.
Noticing anywhere that feels calmer,
Easier,
More comfortable in the body.
Maybe looking for the feeling of coherence of all that's working and functioning well.
Breathing into the body,
Through the belly,
Inhalation,
Up into the chest,
The arms,
Up into the neck and head,
Into the legs and feet,
Filling the entire body with breath.
And exhale,
Emptying the breath naturally,
Noticing the parts of the body that are resting on the surface beneath you,
All the parts that are heavy on the surface beneath you.
And softening,
Grounding into the space of the body.
And sealing this resting,
Orienting and pendulating practice by taking three deep,
Fluid breaths,
Oxygenating the entire body.
And notice,
Has anything changed since the beginning,
When you first began the meditation?
