Welcome to this five minute homecoming meditation.
You can sit or lie down comfortably and bring your eyes to close.
And just begin to tune into your breath here.
Inviting your breath to slow down.
Inviting your breath to become smooth and rhythmic.
And noticing how the breath is circulating through your body.
Feeling the breath generating movement up into the neck and the head and the face.
And as you breathe out,
See if you can release the neck,
The head and the face.
And then noticing the movement of breath into the chest,
The upper back,
Out into the shoulders.
And again as you exhale,
Release your chest,
Your upper back and your shoulders.
Amplifying the breath down into the arms and the hands.
Noticing an expansion as you breathe in.
And then just relax your arms and your hands as you breathe out.
Shifting your attention deeper down into the space of your belly,
Your low back.
Sensing the movement of breath here in your lower torso.
And as you breathe out,
Can you release a bit more through your belly,
Through your low back.
Deepening your breath and feeling it circulate down into the space of your pelvis and your hips.
And as you exhale,
Relax through this area of the pelvis and the hips.
And begin to sense into your legs.
Breathing all the way down to your feet and see if you can feel the breath here.
Breathing in.
Noticing a little bit of expansion through the legs and feet.
And then exhale,
Just let your legs and your feet release.
Feel your whole body now.
Breathing in and breathing out.
Taking one hand resting it over your heart and one hand over your belly.
And as you sit here in presence,
As you sit grounded here in your body,
Say to yourself,
I am home.
I am home.
Take a slow breath in through the nose,
A slow breath out through the mouth.
Thank you for taking this time today to come back home to yourself.
