Portal Of Presence Somatic Meditation

Welcome in.

Take a moment to just let yourself arrive fully in this moment,

Giving your mind time to fully land in the same place as your body,

Feeling the support beneath you.

You might notice the places your body makes contact with the ground or chair beneath you and allow yourself to soften into that support.

Now bring your awareness to your breath without changing it.

Simply notice the rhythm,

The gentle rise and fall.

Breath touching body,

Body receiving breath.

When you're ready,

Gently invite this intention into your breath.

As you inhale,

Silently say to yourself,

Welcome.

As you exhale,

Silently repeat to yourself,

Home.

As you breathe in,

Imagine you're welcoming every part of yourself.

Every feeling,

Every sensation,

Every thought back into your heart.

And as you breathe out,

Allow your shoulders to drop away from your ears,

Letting yourself soften into the word home.

Really cultivating a felt sensation of welcoming yourself back home.

Inhale,

Welcome.

Exhale,

Home.

Let these words ripple through you like a prayer.

You can even imagine yourself drinking,

Welcome,

And releasing home.

Now allow your breath to travel deeper into your body,

Descending,

Suffusing the body with the breath.

Feel it moving all the way down to your belly.

And as you inhale,

Let the belly gently expand.

As you exhale,

Allow it to soften and release.

If it feels good,

Sway your torso ever so slightly from side to side,

As if you're rocking yourself into a deeper sense of safety.

Find a place on your body that feels natural to place your hands.

Maybe your chest,

Your belly,

Your heart.

And feel the warmth of your hands.

On the inhale,

Imagine your breath gathering there.

On the exhale,

Feel any tension melting downward out through your legs,

Your feet into the earth.

Stay with this for a few breaths.

Inhale,

Welcome.

Exhale,

Home.

Feel how your breath is a river of energy moving through your body.

On the inhale,

It lifts and expands.

On the exhale,

It grounds and releases.

Now allow your jaw to unclench.

Maybe let the mouth open slightly on the exhale,

Sighing out anything you no longer need to hold.

Soften the muscles of your face.

Relax the space between your eyebrows.

Notice now how your body feels more open,

More spacious.

Just rest here,

Sensing the quiet truth.

I belong to myself.

I am home.

When you're ready,

Gently bringing your awareness back to the room,

The space around you.

Slowly lifting your gaze,

Batting your eyes open.

And with eyes and heart wide open,

Inhale,

Welcome.

Exhale,

Home.