Hello and welcome.
The following is a guided meditation by René Sills,
A somatic movement educator,
Energy worker and astrologer.
This meditation is intended to help support your embodied meditation practice.
If in the recording you are prompted to do something that doesn't feel good for your body,
Please adapt and modify to make it work for you.
Please also note that the content of these meditations sometimes explores deep and subtle states and memories,
And sometimes guided visualizations.
You are encouraged to work with discernment as you practice with them.
If any of the guidance René offers feels too activating or uncomfortable,
Please listen to your body's knowing and pause the recording until a later time if you wish to return to it.
These guided meditations range anywhere from 20 to 40 minutes and do not require any supplementary equipment to participate.
We hope you enjoy.
Hi everyone.
This is René.
Thank you so much for joining me for this somatic meditation.
Somatic meditations are body based.
They use felt sense and guided imagery and awareness.
These meditations are creative meditations.
They focus on a lot of different things.
So now thanks for listening and we'll begin with the meditation.
All right.
So to begin this meditation,
I will suggest that you are somewhere where you can be comfortable and resting.
And as you practice the meditation and the guidance with it,
You can bring it into movement.
But if it's your first time doing this,
Then either sit or lie down for the first session.
And then as you get more comfortable with it,
You can definitely experiment with bringing this into a movement meditation or a walking meditation or I don't know,
Listening to it while you're in transit or something like that.
But to begin with,
We really want to just get comfortable.
So if you're sitting,
Then check in with your seat and feel that you have all the right props and arrangements and you can just be there for another 20,
25 minutes.
If you're lying down,
Then feel that you're lying on the side of your body that you want to be lying on and that you have all the support that you need.
And when you've made all your arrangements,
Then go ahead and let your eyes soften.
And this is an invitation to close your eyes if that's comfortable for you.
And if you'd prefer to keep your eyes open,
Then feel that the gaze can drop back and that the organs of your eyes can rest inside of your skull.
And there's a feeling of general relaxation around your forehead and your brow.
And if you've been interfacing with the world all day,
Then take a few seconds here just to stretch out your face,
Opening your eyes and your mouth and scrunching up your face and wiggling it around and sticking out your tongue.
And then eventually just letting it all relax.
And then we'll begin to bring awareness into the breath.
And as you inhale,
You can invite your body to soften and receive your inhale.
And as you exhale,
Sigh out your mouth and just let your breath come out of your body.
And make a sound,
A sighing sound or whistle out or anything like that.
And I've said this many times,
I'll continue to say it again and again,
Because I just love what sighing does is it helps your parasympathetic system balance and it kind of integrates your external awareness with your internal awareness.
It allows for a letting go of external focus and a bringing in of internal awareness.
And so with your deep inhales,
Your body is just receiving that breath and you can think about your inhale traveling to any place in your body or even in your being.
And even though the physical inhale comes into your lungs,
The movement of your breath travels on your blood literally through oxygen into all of your cells.
And the feeling of your breath or the sensation of your breath can arrive in any tissue of your body.
And you can even direct your breath into the kind of non material parts of your body,
Such as your emotions or your thoughts,
If you feel where they happen to be located right now.
We'll take just another couple of these beginning breaths sighing out and inhaling in.
And then begin to focus on the contact that you're making with the ground and whatever surface or surfaces of your body that are resting on the ground right now,
That's where your attention can travel.
And now as you direct your breath,
Let the touch of your breath move into these spaces.
So as you sigh,
You can try and direct your breath into the places where your body meets the ground and feel your body expanding upon the ground.
And as you exhale,
Release more fully your body's weight to the ground.
As you release your weight and as you expand into or towards the ground,
You can imagine the different layers that you're moving through to touch the earth.
So if you're in a building,
Many stories up,
Then feel your body contacting the sturdiness or the firmness of the floor.
And imagine that sturdiness traveling down through the walls and the pillars and the structure of the building support into its foundation and then into the earth.
If you're outside,
Lying in the grass,
This is easy.
But anchor in yourself to an image and then to a felt sensation of earth,
Of groundedness.
With every breath in,
You can imagine drawing sustenance from the earth.
And indeed,
All of our bodies are formed from this earth.
We eat the earth anytime we eat plant or animal or anything that they produce.
Our tissues will someday disintegrate and turn into earth again.
Whether or not they're contained or preserved,
At some point,
We'll all go back.
So invite that earth energy up into you as you inhale and with every exhale,
Release just a little bit more and feel the support that's underneath you.
And then go ahead and if it's not already,
Place one of your hands somewhere on your body and it doesn't matter where.
And then just as you've been bringing your attention to the way that your body connects to the ground or to the earth,
Now bring your attention to the meeting of your hand and wherever on your body it's touching.
And see if you can simultaneously sense your hand and the part of your body that is touching your hand.
And as you inhale,
Allow both surfaces to expand and to kind of open to each other.
And as you exhale,
Allow both surfaces to relax and to rest.
And for me,
Almost as soon as I begin this,
I start to feel pulsing and the pulsing of course is my heartbeat,
But it's also the migration of cells to the point of contact.
So we increase circulation where there's contact and this pulsing and potentially warmth that you feel gathering is that,
Is that movement.
And now let's see if we can sense and imagine at the same time the relationship of your body to the earth or to the ground and your hand and the part of your body that's being touched and so there are two or potentially four different relationships that you're thinking of and that's body to earth and body to body and earth and body meeting each other and body and hand meeting each other.
And as you inhale,
All the surfaces expand and receive each other.
And as you exhale,
Everyone just relaxes and allows themselves or yourself,
Externalize the hand and the body,
Allow all of these places of contact to just relax and yield.
And so now I want to invite this imagination,
This exercise to become a little bit more abstract and I want to bring your awareness to the entire surface of your skin and to the presence of air and atmosphere that's around you.
So of course we live in the inside the earth's atmosphere and there are gases and different molecules moving around in the air and it's not just blank space.
So as you inhale,
You might imagine how your body expands and ripples out into this space that has substance in it,
Literally touching the air.
And as you exhale,
Can you soften and relax your entire being and feel that your perimeter is just in relationship with air.
And there's a give and a take and your body of course needs air,
Needs oxygen and the space around you is full of all kinds of things and one of the things that it's full of is your exhales.
And so as you exhale,
You might even feel your own presence,
The exhale breath.
So from this state of awareness that is just simply in relationship to place and your own weight and your own touch and your sensory capacity from this space of feeling how your breath can move.
Feel into the depth of your own being and I'm about to ask you a question and you'll answer this question fairly immediately I think and I just want you to trust the first instinct that arises.
And so the question is,
What do you want to invite in?
And the answer is a sensation.
What do you want to invite in?
What's the feeling of what you want to receive in your life right now?
And the answer is a sensation so I would like you to feel into your innermost being and feel the quality that you want to accumulate and increase and invite and receive into your life right now.
And so for all of us,
These will probably be sensations of healing,
Of love,
Of support,
Of tenderness,
Of sustenance,
Stability or safety,
Knowing that we have what we need.
And there might be other specific sensations that are arising for you.
So if there are words,
Words are great and then try and feel the sensation of the words so you have an embodied quality that you're feeling,
Not so much something that you're thinking or articulating.
So now what I'd like you to do is imagine that this sensation can pulse similar to the heartbeat that you might have felt between your hand and your body.
And as you inhale,
The pulsing kind of condenses and it moves into the center most point of your being.
And as you exhale,
The pulsing expands and it radiates all the way around you,
360 degrees in every single direction,
Creating a sphere or an orb around you.
And then I want you to bring the sensation of what you're wanting to receive,
What you're inviting in to infuse this pulsing.
So as you inhale,
The sensation of your desire and your intent clarifies and condenses the very center of your being.
And then as you exhale,
The sensation starts to radiate out and it radiates into all of the space around you and down into the ground and out into the air and into your body and all of its tissues and outside into your town,
Whatever environment you're in.
And then as you inhale,
You can feel the return of your breath and it's coming back in and it's clarifying and condensing and fortifying this sensation right at the core of your being.
And then as you exhale,
The sensation is spreading all the way out into the space around you.
And so just like breathing,
On the inhale there is a drawing in and a condensing in the inner body,
Even though that condensing is an expansion as well.
And then as you exhale,
There's a dissipation and a release that is also an expansion.
It's a spreading and traveling outwards.
And for me,
When I do this,
I see colors.
So you might have also the image of this quality that you're inviting in.
And the image might be a texture and it might be a color.
And then as you exhale,
You can see and feel this texture,
This quality,
This color,
This sensation just expanding all the way out.
So now we'll start to bring this more specifically into our bodies by again,
Bringing awareness into the point of contact with the ground.
And you might be able to feel in that contact with the ground,
This pulsing that I was describing earlier.
And if you don't feel pulsing,
That's totally fine.
You can look for it.
You can look for your own pulse.
And what I'd like you to imagine is that every single cell in the tissues of your body that are contacting the earth right now,
That every one of those cells are also breathing.
So as you inhale,
Can you direct this kind of condensing and gathering feeling into the cells in the place of your body that are contact with the earth?
And as you exhale,
You can feel the cells expand and open and release.
It might even give you a little bit of a levity feeling in your weight.
And as you inhale,
The cells themselves are inhaling and you're directing the sensation that you're inviting in into this place of your body.
And as you exhale,
That sensation is spreading out and it's spreading down into the ground and through all the contacting surfaces of your body and ground.
And then we'll do the same thing coming back to the hand upon the body.
So wherever your hand or hands are resting,
Sense once again,
Simultaneously the touch of your hand and the touch of your body.
And both receive each other.
And feel the space in between them and how they meet and contact.
And it's as if on the inhale,
These two parts of your body know themselves more.
They kind of condense more into themselves.
And then as you exhale,
These two parts of the body expand and meet and almost merge.
And as you inhale,
There's a withdrawing and kind of firming in the tissues.
And as you exhale,
There's a softening and a permeability and generosity that extends from the tissues towards each other.
And then see if you can feel the sensation of what you're inviting in,
In your body,
In your hands and in the place where your hands are touching.
So if you're asking for more love in your life,
Feel the sensation of love in your heart and then move it into your hands.
And what does that feel like?
Can you sense tenderness and love in your hands?
And can the touch of your hands upon your body bring tenderness and love into that place of your body?
And can your body exude it back into your hands?
And as you inhale,
The hands love themselves,
The body loves itself.
There's a condensing inwards.
And as you exhale,
There's a giving.
And the hands and the body share love with each other.
The cells of the hands and the body are all breathing,
Are all being filled with love and are all sharing love.
So we're moving sensation and the qualities of sensation into specific parts of the body with our imagination,
With the intention and the inner awareness.
And now we'll ask the entire body to participate in every single cell in the body.
And you can kind of begin with your skin and feel your own external boundary,
The membrane of your skin.
And just notice the sensations on your skin,
Even saying the word,
Bringing your attention to the idea of it.
And you can feel the air in your clothes and anything that's around you.
And then remember that every one of your skin cells is breathing.
So every cell is the recipient and also the producer of energy.
When you breathe,
Each cell in your body receives oxygen,
Your cells transform oxygen into energy and energy is used and then its byproduct is released.
And so you have cellular breath as well as respiration in your lungs.
And I want you to use your imagination to breathe in what you're calling for,
The abundance that you're inviting into your life and let that move into every cell of your skin.
So as you inhale,
The skin gives it to itself,
Whatever the experiences,
Love,
Tenderness,
Support of any kind.
What is the feeling?
What's the sensation?
And as you exhale,
That sensation exudes and it spreads out into the space all around you.
And as you inhale every cell in your entire body,
All of your organ tissues,
Your bones,
Your blood,
Your lymph,
Your nerves,
Every cell in your entire body is receiving.
And as you exhale,
Every cell in your entire body is operating,
There's generosity.
So what I'd like to close this meditation with is the remembering that each of us as individuals are part of a collective whole,
Just as each cell in our bodies is part of our body in the collective whole.
And when any cell does not receive the nourishment that it needs,
It can't really participate in the function and the health of the greater whole.
And in order for the cells to receive the nourishment that they need,
There also needs to be receptivity and relaxation as well as the actual nourishment.
In our lives,
There is a lot of ways to consider abundance.
And as you consider whatever it is that you associate to abundance,
Consider how deeply you can let it in as a sensation into your being and how easy it is to generate that sensation out.
Any cell that only takes in and that doesn't release becomes cancerous.
And so this is one of the ways that abundance works on earth is that the more you get,
The more you give,
And the more you let in,
The more you can give away.
And the more you give away,
Of course,
Your community is strengthened and whole and healed and fortified.
And the more that the space around you is strengthened and healed and fortified,
The more you are in turn.
So these last couple of breaths,
As you inhale right into the center of your being,
Whatever you're inviting in,
Whatever kind of support you need,
Whatever abundance you are ready to receive into your life.
And as you exhale,
There's a giving of it.
There's an offering and a freedom and a simple release.
And as you inhale,
There's a condensing inwards,
There's a feeling of sustenance internally.
And as you exhale,
There is an offering.
Feel free to stay with this meditation longer.
And when you're ready to close,
Then simply bring your hands together if that feels comfortable for you or place your hands anywhere on your body.
That's a gesture of acknowledgement.
And let's just offer a couple of breaths in gratitude for everything and everyone that's come before and that's part of the giving that we receive.
So there's gratitude to the space that's around you and gratitude to the lineage and the ancestors of the space,
Of the land,
Of the structures or the buildings.
There's gratitude to your personal lineage,
To your personal ancestors,
To all of your relations who have helped you and held you as you've grown.
And of course,
There's gratitude and love for the earth and everything that has come from her,
Which is everything.
And in any way that feels right to you,
Acknowledge yourself for practicing,
Acknowledge your part in this greater whole of all things.
And when you're ready,
You can release your hands,
You can let your eyes open and just look around and see the space around you,
See where you are and invite it in.
Thank you so much for practicing with me.
I hope that this meditation has been helpful for you.
If it is helpful,
Please share it with your family and friends and come back,
Check out the other meditations,
Wishing you lots of love and much health and happiness and abundance and prosperity in all realms of your life.
Bye for now.
