Coming Back Into The Body

This guided meditation is for anyone needing to come out of their busy mind and feel back into their body, into a place of safety and stillness. This short meditation is ideal before bed, during a break in the day, or when you may be trying to go more deeply into creative work and to access you intuitive wisdom. A terrific introduction for beginners and just as applicable for advanced meditators. Give yourself the gift of this time, this presence, before moving onto what comes next in your day.

Transcript

Find yourself in a comfortable seat,

Closing down your eyes if you feel safe to do so.

Taking a deep breath in through the nose,

Filling your belly as much as possible,

And releasing with a sigh,

Allowing your body to sink even more deeply into your seat.

Noticing if there are any points of tension or crunchiness in the body,

Breathing deeply into them now,

Allowing them to relax,

To soften.

Taking another deep breath in through the nose,

Filling your belly,

Releasing with an audible sigh,

Letting go of all the effort required to bring you to this point in your day.

With each breath in and with each exhale,

Becoming aware of your body relaxing,

Of the tension loosening.

Taking your attention to the crown of your head now,

Scanning down through all of the bones and the muscles of your face,

Breathing in to any points still holding on to tension,

Allowing your attention to move into your neck and your shoulders,

Down through your chest,

Into your torso,

Relaxing even more with every full and conscious breath,

Bringing your awareness into your pelvis,

Your thighs,

Down through your calves and into your feet,

Until it reaches the tips of your toes,

Allowing the body to soften,

Noticing how your breath feels in your body,

Giving yourself this gift of time,

This gift of presence,

To notice what it feels like to be present in your physical body right now,

Without judgment,

Without the need to interpret,

Just simply noticing,

Bringing two fingers or the palm of your hand to the center of your chest,

To your heart space,

Signaling to your conscious reasoning mind that you can come that you can come out of your analytical thinking and move more fully into your heart space,

To access your deepest wisdom,

A touch on your heart space,

Signaling to your nervous system that you are safe to be here,

Feeling your chest expand with every inhale,

Noticing any sensations that are showing up for you,

Just being present to them,

And as thoughts arise in the mind,

Just allow them to go on by,

Bringing your attention back to your heart space,

Back to that touch,

Back to the sensation of your breathing,

Releasing your hand if you feel comfortable to do so,

Allowing it to fall back into your lap,

Bringing some gentle movement bringing some gentle movement back into your body now,

And when you're ready,

Opening your eyes.