Coming Home To Yourself
This meditation guides you into a deep state of grounding and self-acceptance through gentle body awareness, heart opening, and affirming your inherent worth. This practice invites you to release the need to perform or strive, instead allowing you to simply be present with yourself exactly as you are. Through connecting with the earth beneath you and expanding into your authentic truth, you will cultivate a lasting sense of belonging and inner peace that you can carry into your daily life.
Transcript
Welcome.
As you settle in,
Let's take this moment to be a gift.
Not something to check off a list,
But a quiet offering to your spirit.
There's nowhere else you need to be right now,
Nothing else you need to accomplish.
Let your body begin to arrive,
Your breath,
Your awareness,
Your presence slowly gathering here like light finding its way through a morning mist.
There's nothing to do special here,
You're allowed to simply be.
To exist without an agenda,
Without striving,
Without the need to fix or change anything about this moment.
Let's take three conscious breaths.
This first breath,
Breathing in whatever you need.
And as you breathe out through your mouth slowly,
Breathe out whatever you're ready to release.
On the second breath,
Inhale presence and slowly exhale any tension from your day.
And on this last breath,
Breathe in belonging and then slowly breathe out into the sacred pause.
Beautiful.
Let yourself sink a little deeper into this space of permission,
Permission to rest,
To be held,
To simply exist as you are.
Sit up with your spine in a straight line or lay on the ground,
Whichever is most comfortable for you.
And when you're ready,
Close your eyes or lower your gaze,
Whichever you're most comfortable with.
Now let's let our attention drop into our body.
Like roots slowly finding their way into rich,
Supportive earth.
Feel your seat supported beneath you.
Notice how the chair,
Cushion,
Or floor rises up to meet you,
Offering its steady presence.
You don't have to hold yourself up.
You can let yourself be held.
Notice the gentle rise and fall of your breath.
Not changing it,
Just witnessing this natural rhythm that has been with you since your very first moment.
Your breath is always returning you home to the present moment.
When you're ready,
Bring your awareness down into your feet.
Can you feel the earth below you?
Even if you're indoors,
Even through floors and foundations,
Sense that vast,
Steady presence of the earth holding you,
Holding your building,
Holding your everything.
Let's slowly move our awareness through the body like a gentle wave of attention,
Starting with your toes.
Can you soften them and let them rest completely?
The top of your feet,
The soles of your feet,
Feeling any connection to the ground,
Even if it's subtle.
Imagine roots beginning to grow from the soles of your feet,
Reaching down through the floor,
Through the foundation,
Into the earth itself.
Your ankles,
Letting them soften and release.
Your calves,
Notice any tension here and breathe into it with kindness.
Your shins,
Your knees,
Allowing them to just be as they are,
Supported and at ease.
Your thighs,
Heavy and relaxed,
Releasing any effort.
Your hips and pelvis,
The center of your body,
The seat of power.
Breathe here and notice how this area can both ground you and open you.
Moving to your lower belly,
Rising and falling with each breath.
This is your center,
Your root.
Place a hand here if that feels good,
Honoring this sacred space.
Let your breath move like gentle waves through your whole lower body now.
With each inhale,
Imagine drawing up nourishment from the earth.
And with each exhale,
Imagine releasing deeper into your foundation.
When you inhale,
Think,
I arrive in my body.
And as you exhale,
I belong exactly as I am.
I arrive in my body.
As I breathe out,
I belong exactly as I am.
Continue breathing this way for a few moments,
Letting your roots grow deeper with each breath.
With my inhale,
I arrive in my body.
And with my exhale,
I belong exactly as I am.
Now let your awareness rise to your heart space,
Your chest,
Your lungs,
The area around your heart.
Place both hands on your chest if that feels comfortable.
Feel your heart beating steadily beneath your palms.
This faithful companion that's been with you through every moment of your life,
Never asking for a conscious attention,
Just quietly sustaining you with such devotion.
As you breathe,
Imagine your chest expanding,
Not just with air but with space.
Space for all of you,
Your joy,
Your sorrow,
Your hopes,
Your fears.
All of it belongs here.
All of it is welcome.
Breathe into your heart space and silently offer yourself these words.
I am safe to feel deeply.
I am safe to love,
Including loving myself.
I am safe to be tender.
I am safe to be strong.
Let your heart space expand with each breath.
If any emotions arise,
Whether joy,
Sadness,
Relief,
Or anything else,
Just let them move through you like weather through an open sky.
You are vast enough to hold all of it.
Become aware of your shoulders now.
Are you carrying anything here that isn't yours to carry?
Breathe into your shoulders and imagine them melting away from your ears,
Widening across your back.
Moving to your neck and throat,
The bridge between your heart and your mind.
Breathe here and soften any gripping.
This is where your truth lives,
Where your authentic voice resides.
Your jaw,
Often a place where we hold so much.
Let it soften.
Let your tongue rest easily in your mouth.
Your face,
Releasing any mask or performance.
Let your face be exactly as it is,
With no audience to please.
Now let's bring our attention to the top of our head.
Your crown.
Imagine this area gently opening like a flower,
Connecting to something vast and loving above you.
You might imagine a golden light pouring in through your crown,
Filling your head with warmth and clarity.
Or perhaps you sense fresh air moving through your mind,
Clearing away any mental fog or worry.
Let your thoughts be like clouds moving through an open sky.
You don't need to grasp them or push them away.
Just let them drift while you remain as the spacious sky itself.
If your mind feels busy,
That's perfectly normal.
You haven't done anything wrong.
Simply return your attention to your breath,
To your body,
To this moment of being held.
From the crown of your head all the way down to your roots in the earth,
You are one continuous flow of presence,
Connected above and below,
Part of something much larger than your individual concerns.
Now we're going to move into a deeper space of affirmation and integration.
Let these words not just be heard,
But felt in your body,
Absorbed into your very cells.
Begin to gently repeat these affirmations,
Either silently or in a whisper.
Let each one settle into your body before we move to the next.
I am safe to be exactly who I am.
Breathe this in deeply.
Let it sink into places where you felt you needed to hide or perform.
You are safe to exist as you are,
Without editing or improving yourself.
I am safe to be exactly who I am.
I am safe to be exactly who I am.
I am connected to something deeper than my daily concerns.
Feel this connection to the earth below,
To the sky above,
To the vast web of life of which you are a precious part.
I'm connected to something deeper than my daily concerns.
I let go of performing and come home to presence.
What would it feel like to stop trying so hard?
To stop managing how others see you?
Breathe into this permission to simply be.
I let go of performing and come home to presence.
My truth is a gift to myself and to the world.
Your authentic self,
Your real feelings,
Your genuine thoughts,
These are not burdens,
But offerings.
The world needs your particular way of being here.
My truth is a gift to myself and to the world.
I root down so I can rise up.
Feel your connection to the earth,
Giving you the stability to reach towards your dreams,
To grow,
To expand into who you're becoming.
I root down so I can rise up.
I am worthy of love exactly as I am,
Not as I might become.
This one can be tender.
Breathe with any resistance.
You don't have to earn love through achievement or perfection.
I am worthy of love exactly as I am.
I am worthy of love exactly as I am,
Not as I might become.
I trust the timing of my life.
What you're experiencing right now,
The struggles,
The growth,
The waiting,
The unfolding,
It's all part of your unique path.
I trust the timing of my life.
I belong to the earth and the earth belongs to me.
You are not separate from nature.
You are nature,
Made of the same elements as the stars,
The trees,
The rivers.
I belong to the earth and the earth belongs to me.
Let these affirmations continue to move through you like gentle waves.
Let these affirmations continue to move through you like gentle rain soaking into grateful earth.
If any of them feel particularly meaningful today,
Let yourself rest with that one for a longer moment.
Notice if any resistance arises to these loving statements about yourself.
If it does,
Just breathe with that resistance tenderly.
It's often the places where we resist love that most need it.
Continue breathing these truths into your body,
Letting them rewire old patterns of self-doubt or criticism.
Continue breathing these truths into your body,
Letting them rewire old patterns of self-doubt or criticism.
You are changing your neural pathways as you practice this self-compassion.
Now we'll move into a space of profound silence and rest.
Now we'll move into a space of profound silence and rest.
Now we'll move into a space of profound silence and rest.
Let all the words fall away now.
Let all the words fall away now.
Rest in the silence like you would rest in the arms of the most loving presence you can imagine.
Rest in the silence like you would rest in the arms of the most loving presence you can imagine.
Your only job here is to breathe and to exist.
Your only job here is to breathe and to exist.
Your only job here is to breathe and to exist.
If thoughts arise,
Let them.
If sensations come and go,
Let them.
If sensations come and go,
Let them.
If emotions move through you,
Let them.
You are the still center through which all of life moves.
Feel yourself held by this moment,
By your breath,
Feel yourself held by this moment,
By your breath,
By the earth beneath you and by the vastness around you.
By the earth beneath you and by the vastness around you.
You might sense yourself dissolving slightly,
You might sense yourself dissolving slightly,
The edges between you and everything else becoming softer.
The edges between you and everything else becoming softer.
This is safe.
This is beautiful.
This is your natural state of connection.
Rest here as long as you need.
There's no rush.
No schedule to keep.
Just pure being.
Pure presence and pure belonging.
Pure presence and pure belonging.
If you've drifted into sleep,
That's perfectly fine.
Your body knows what it needs.
Trust this process completely.
As we prepare to close this beautiful practice,
Feel into this rooted presence you've cultivated.
Feel into this rooted presence you've cultivated.
It's not something you've created.
It's something you've remembered.
This peaceful,
Grounded state is always available to you.
This peaceful,
Grounded state is always available to you.
You may wish to place a hand over your heart or belly,
You may wish to place a hand over your heart or belly,
Acknowledging your own brave return to self,
Your willingness to slow down,
And remember who you are beneath all the doing.
And remember who you are beneath all the doing.
When you're ready,
Begin to gently wiggle your fingers and toes,
Begin to gently wiggle your fingers and toes,
Inviting your body to slowly return to everyday awareness inviting your body to slowly return to everyday awareness while maintaining this sense of rootedness.
While maintaining this sense of rootedness.
Know that you can come back to this space anytime,
Not just in formal meditation,
But in small moments throughout your day.
A few conscious breaths,
A hand on your heart,
Remembering your connection to earth.
This is your birthright,
This peace,
This belonging,
This sense of being held by life itself.
Take a moment and appreciate yourself for showing up today,
For choosing presence over productivity,
For choosing presence over productivity,
Being overdoing.
This is radical in our world,
And you've just participated in a quiet revolution.
And you've just participated in a quiet revolution.
As you prepare to return to your day,
Imagine carrying this rootedness with you like a secret treasure.
Let it influence how you move,
How you speak,
And how you meet whatever comes next.
You are the earth walking around in human form.
You are the earth walking around in human form.
You are stardust that learned to breathe,
To love,
To wonder.
You are both ancient and brand new,
Both deeply rooted and endlessly growing.
Let's take three final breaths.
Inhale clarity,
And exhale any remaining tension.
Inhale gratitude for this time you've given yourself,
And exhale with a smile.
Inhale your power,
Your peace,
Your belonging,
And exhale as you gently return.
Beautiful work,
Dear soul.
When you're ready,
Slowly open your eyes and carry this rootedness with you into your day.
Thank you.
