Hello,
My name is Rachel Tenenbaum and I will be guiding you through your meditation today.
Before we get started,
It's important to note that this practice of coming home,
Of returning home is so essential.
With the myriad of distractions in life,
The stressors in life,
It's easy to feel tossed about in the wind.
And then suddenly it can seem as though we've lost our way.
It's as though we're pulled out of our bodies and have simply climbed into the attic of our minds.
Or it can even feel as though we're living some distance from our bodies,
Wholly and completely disconnected from ourselves.
This meditation,
It's designed to help you return to yourself,
To return home,
And to realize that you are never lost because your home is always here.
It's always accessible.
And each and every time that we do return home,
We connect back.
We connect back and access our innate wisdom and our own inner compass.
And as we habituate this ability to return home,
We strengthen our connection with ourselves,
Making it less likely to be tossed about in the wind of external circumstances.
The wind caused by others,
By events.
Whether you feel disconnected,
Lost,
Or whether you simply want to deepen your connection to yourself.
This meditation is one that you can return to again and again,
Each time returning to yourself,
To your wisdom,
And to your compass.
For this meditation,
I recommend that you find a comfortable seat,
Upright and relaxed.
Shoulders stack softly over your hips,
Chest open and receptive.
But if this isn't comfortable for you and your body,
Trust that you know what is best.
Perhaps it's laying down.
And then when you're ready,
I invite you to soften your gaze and then gently close your eyes.
That's comfortable.
And then just take a moment and feel your body.
Just feel your body.
Feel the state of your body in this moment.
No judgment,
Just awareness.
You might even bring your awareness to your seat and just notice you're held by the surface beneath you.
How you're held in this moment.
Now take a deep breath.
Breathe into your body.
Feel this breath enter your body and feel how your body expands to receive this breath.
And then notice how it softens along the length of your next exhale.
Again,
Inhale,
Breathe in,
Receive this breath,
Allowing it to nourish your body and your mind.
And then exhale,
Softening any tension,
Any distress or unease in your body or your mind.
As if perhaps you're softening a grip you only just realized you've been holding.
Keep breathing.
Keep softening.
Begin to scan your body and note where you sense tension.
Can your breath meet that tension?
Can it soften that tension?
Allowing for a new sense of ease and then resting in it.
When your mind wanders or gets pulled away by sounds or thoughts,
Simply note it.
Maybe even smile at it.
Smile at the tug.
And then gently,
Yet firmly,
Bring it back to your breath,
Back to your body,
And back to this moment.
And as you settle into this next moment,
I invite you to settle into your body as if you were re-inhabiting your body.
Maybe even stepping into it for the first time.
It's safe here.
What's it like to be here?
No judgment.
Simply awareness.
Where can you feel a settling,
An ease?
Bring your attention there and then breathe into it as if every breath were to expand that sense of settling.
Expand that sense of grounding.
Can you begin to expand that awareness to sense the perimeter of your body where your skin meets the air?
Breathe it in.
Settle in.
It's home here.
This is home.
What's it like to be home?
There's joy relishing it.
If there's discomfort,
Just note it.
Note it as it is in this moment.
And then where do you feel the sense of home the most?
Is it in your hips,
Your belly,
Your arms,
Or your heart?
Perhaps it's pervasive as if you have stepped into and can feel the entirety of your body.
Or perhaps it's lightly residing in one spot.
Rest your attention there.
Breathe it in.
Wisdom resides here.
What wants to be said?
What wants to be heard?
Perhaps this voice has been knocking at the door for some time.
Or perhaps it's a soft whisper.
Or maybe for this moment there is simply silence.
Welcome it all.
Embrace it all.
Trust it all.
And now allow this sense of home,
That grounding and innate wisdom to permeate your bones,
To permeate your being each and every cell with trillions of cells in your body.
With every breath,
Feel that expansion permeate.
Feel it infuse you.
And note how this breath,
How each breath connects you to your body.
Note how this breath connects you to this moment,
This breath which only resides in your body,
In your home,
In this moment.
Now placing a hand over your heart or wherever you feel your home the most.
And sending gratitude to your home.
Aware that at any moment with a single breath or a single touch you can return back to your body.
You can return back to your home.
When you are ready you might begin to bring movement to this home,
Choosing to stay connected to it as you open your eyes when you are ready.
You may even decide to journal about this experience and how you can return,
Connecting to yourself,
To your wisdom,
To your compass at a moment's notice.
Thank you so much for meditating with me,
For spending your time with me,
And for sharing your home with me.
Know that this is a meditation you can return to at any moment,
Every day,
Whenever you choose.
Wishing you a beautiful rest of your day.
Namaste.
