Hi,
This is Rachel,
And this is a somatic brief meditation.
Let's start off with a little quote by Thich Nhat Hanh,
Go back and take care of yourself.
Your body needs you.
Your feelings need you.
Your perceptions need you.
Your suffering needs you to acknowledge it.
Go home and be there for all these things.
Just noticing how that resonates with your system as you've taken this time for yourself in this kinder way.
Noticing the seat you're on,
If you're sitting or standing or laying down.
Notice what is underneath you supporting your body right now.
And notice how your body is receiving this physical support,
Paying attention to your sit bones or your feet.
Notice if there's any spaces that feel a little bit more connected or a little bit more supported.
What happens when you pay attention to those spaces?
And then noticing your spine,
Feeling both the length of our spine,
Our sacrum,
All the way up to the base of our skull.
Just noticing the length of it and the flexibility that it also has.
Noticing how it holds us up in the world.
Just what happens when you pay attention to it in this way?
Does something soften?
Does something open?
Does something contract?
Does something shift?
All the responses are okay.
We just notice them with that curiosity and we make our way back to that support,
That physical support.
Notice if there's any movements as we paid attention to the spine that it wants to make.
Up at your neck,
If we slowly move our neck or in our pelvis,
If we slightly move our pelvis,
Do we have more awareness of our spine?
All the things it's connected to.
Just noticing what that's like.
And taking a moment to just sense our whole body in space,
The outline of our body from the top of our head,
Down our front body,
Over our face,
Our chest,
Our bellies,
Hips and legs,
All the way down to our toes,
Underneath the bottoms of our feet,
The sides of our feet,
All the way up the rest of our legs,
Our back body,
Through our back,
Down our arms and our hands and our fingers.
Just noticing this outline of your body and all that it contains,
Appreciating all the wisdom our bodies have to support us in the world each day,
Each moment,
And their innate wisdom.
Thank you for listening and have a lovely day out there.
