Being at home meditation.
The body is your home.
So let's spend 10 minutes being at home.
Having a sense of the whole body sitting comfortably,
Still.
You can close the eyes if you wish.
Let's begin with the feet.
Just feeling the feet.
The feet take this home of yours to many places each day.
Just feel them.
Moving up through the ankles.
Feeling around the knees.
The bony fronts and the fleshy backs.
How about the whole of the legs including the thighs.
If there are any sounds happening just acknowledge them.
It's part of the present moment experience.
And at some point you will notice that something takes you away from being at home.
Your thoughts.
At that point when you realise you've been lost in thinking.
Just silently repeat to yourself the word thinking.
Then return back home to the body.
Now we're going to move to the area of the hips and the groin.
Just feel these areas.
Feel what you find.
Exploring your home.
If you find any tension anywhere just feel it.
Just welcome it.
Moving up through the lower back.
Feeling around the shoulder blades.
How about the shoulders themselves.
Hello shoulders.
Moving down the arms to the elbows.
Through the wrists and sending into the hands and fingers how sensitive these areas are.
A vital part of this home.
Just feel the hands.
Next we're moving up to the area of the throat and around the jaw.
Just feeling around this area.
How about the mouth.
Just as our house home has four windows and a door.
So this true home of ours has windows to the world.
The senses.
The feeling sense.
Hearing.
Tasting.
Smelling.
And the aware sense.
Feeling around the eyes.
Having a sense of your face as a whole.
Is it tense anywhere?
Not trying to achieve anything.
Just feel what you find.
Just exploring your home.
And again noticing what takes you away from home.
Your thoughts,
Your stories.
Thinking that's all they are.
That's all it is.
We are at home in the body and then we are away from home.
So we notice that and return back home to the body.
Around the forehead and temples.
Again just acknowledging any sounds.
Just being alive to each moment.
Which includes sounds,
Feelings,
Smells.
Maybe subtle taste.
And includes thinking.
And taking our attention to the heart of this home.
To the centre of the home.
The chest and belly.
Notice the rising and the falling.
Nothing to be achieved.
Nowhere to get.
Just being nobody.
Going nowhere.
Just being at home.
And in a few moments bring this meditation to a close.
Opening your eyes.
And getting on with your day.
