Hello my dear.
The intention of this guided meditation is to help you find your way home.
Find your way to the place within that welcomes you with open arms in whatever state you may have arrived.
This is the place where there lives no fear,
No anger,
No anxiety,
No shame,
But simply deep deep acceptance and peace and love.
So I invite you to go ahead and make yourself comfortable.
In whatever position feels like home to you.
The position that your body says to you,
This one.
Whether curled up on the couch,
Sitting upright and alert,
Or something different.
There's no pressure to get still right away,
There's time for that.
You can first check in with how your body is doing.
Roll your shoulders backwards and forward.
Stretch out your neck,
Gently and slowly moving it in all different directions.
You should get a sense of your body and the space that it takes up.
Perhaps you could gently rock it from side to side.
Sensing where it starts and where it ends.
This body that is your home.
And then if you're ready,
You can let the body rest and nourish it with three deep refreshing breaths.
Breathing in and breathing out.
Breathing in and breathing out.
Breathing in and breathing out.
And just lingering here,
Watching as your breath settles into its own natural rhythm,
Its own natural pace.
A continuous rotation like a figure eight of breath coming,
Coming,
Always returning home.
And now that you've spent some time arriving into your body and this space,
Let's explore what other things are experienced from this home base.
Things like sounds.
Just have a listen.
What are the sounds that are coming up around you?
If you like,
You can mark off a mental checklist of what those sounds are as they arise.
Indoor sounds and outdoor sounds.
And sometimes the strangest sound of no sound at all.
What else is experienced from home?
How about sight?
If you feel comfortable,
You can open your eyes and take a wee look around.
Take a mental snapshot of the things that you can see.
Notice when you feel drawn to something in particular.
An object,
A texture,
A color,
A shape.
A glimpse of a wonder gifted to you from your sense of vision.
And now returning inward to where you can feel the breath.
Resting the eyes if it feels safe to,
Closing them down.
Keeping company with all parts of yourself.
The restless parts and the weary parts.
The hopeful,
Optimistic and wounded parts.
Treating yourself to this time in a cocoon of permission and acceptance.
To be exactly as you are in this moment.
Welcoming yourself home like a returned adventurer with big open arms and an eager ear.
Breathing with and listening to all the stories,
Beliefs and the judgments.
Knowing they can all be heard in this safe,
Familiar space.
There's no need to censor or deny any part or aspect of yourself.
You can trust that from this honest,
Accepting place is where transformation begins.
Transformation of past hurts into future healing.
Of ideas into reality.
Coming home to yourself over and over again.
Accessing your intuition from deep,
Deep within.
I'll leave you here for a wee while,
Just to see what comes up for you.
Now it's time to gently bring this practice to a close.
I invite you to put one or both hands over your heart space.
And just commit to yourself,
This is where home is.
And acknowledge to yourself this powerful gift that you've given by simply coming home to yourself.
And may it invite you back time and time again.
Just taking another nice deep breath.
Wiggling your fingers and toes.
Coming all the way back to where you're sitting or lying.
Much love to you,
My dear,
And welcome home.
