This is a guided journey to attune to your body,
Root into the earth,
And reconnect to the spacious intelligence of your heart.
Make full contact with the ground beneath you,
Whether you're seated or lying down.
Take a moment to fully arrive,
Just as you are today.
If you're seated,
I want to invite you to gently rock forward and back,
Side to side,
Finding that place where you are truly centered,
Feeling connection evenly across the base of your being,
Finding that space where the body naturally begins to soften and settle.
When you've found that place,
Invite breath deeper into the body,
Without any force,
Inviting the inhale deeper into the belly,
And the exhale fully out.
The intention of this practice is to cultivate deep attunement to your body,
To the earth,
And to your heart.
The invitation is to meet whatever is present within you with curiosity,
Openness,
And care.
Trusting each sensation,
Emotion,
And even thought as a messenger,
Leading you back to the deep,
Spacious heart,
The place where truth will naturally emerge when you turn an inner ear,
And simply wait.
Coming towards your body and noticing what is.
I invite you to follow your own natural pathway through your body if it speaks to you,
Or I'll gently guide you,
Beginning with the crown of your head.
So coming to just noticing what's present,
Noticing any sensations,
Qualities,
The texture,
The temperature,
Do you feel warmth,
Coolness,
Tension,
Openness,
Stillness,
Movement?
Without any need to change what is,
Just notice what's here.
Bringing breath as love towards this place in your body,
And noticing how simply bringing an open receptive awareness may be what becomes a door for the sensation or experience to change.
When you feel ready,
Moving down into the forehead and the face and the eyes,
And noticing what's present,
Maintaining a connection with your breath,
The natural rise and fall of the body,
And how that breath is connected and lives within the face,
The forehead,
The eyes.
And if you feel ready,
Dropping down into the jaw,
Just noticing,
Saying hello to this place in your body without any pressure to fix or change what is.
If there's any places of contraction,
Tension,
Or discomfort,
Can you simply be with that sensation?
Breathing into that place as an expression of love.
And if you feel ready,
Moving down into the shoulders,
A place where we hold so much,
Perhaps taking a breath into that space,
A breath that becomes an invitation to soften,
To let go of anything that you no longer need to carry.
You might notice any stories,
Thoughts connected to this place or any place in the body,
And Perhaps at this moment,
Feeling how the whole space from the crown of your head down to your shoulders are breathing together,
With each inhale expanding.
And if you feel ready,
Dropping your awareness into your chest,
Your upper back,
And the whole space between,
Noticing the quality,
The sensation of that space,
A place that often holds so much,
Stores emotions that,
When given space,
Are yearning to be felt,
Yearning to offer their message to you.
So resting into the chest,
Breathing into the space,
And if you need,
Even bring a hand to the chest,
Welcoming any experiences of discomfort and pleasure.
Breathing as love.
And if you feel ready,
Dropping your awareness into your ribs,
The front ribs,
The side ribs,
The back ribs,
And breathing into each of them.
As you inhale,
They butterfly out,
And as you exhale,
They settle towards your heart.
Noticing what's present in this space in your body.
Breathing as love.
And if you feel ready,
Dropping your awareness into your belly,
Your beautiful soft belly,
Your lower back,
And the whole space between.
Noticing if you may be holding the belly in,
And gently inviting a softening,
Creating space for your breath to fill the beautiful cavern,
Extending down into the womb space if you have one.
And as you exhale,
Allowing it to deepen your connection with the ground beneath you.
Breathing as love.
Softening.
And may this softening drop you deeper into your pelvis and your hips.
Noticing how this space in your body feels.
About the need to change it.
Just noticing.
While also inviting in more space.
Simply by bringing your presence there.
Breathing as love.
And finally dropping your awareness into your legs,
Your knees,
Your ankles,
Your feet.
The base of your being.
And noticing how this space feels.
The temperature,
The texture.
Is there stillness?
Is there movement?
And as you breathe into this space,
It may become a door for you to more deeply connect to the earth beneath you.
And from this place,
From this connection to your whole being,
I invite you to ask if there's a place in your body that feels like it wishes for more attention.
More of your presence.
And to allow sensation and feeling to guide you there.
Is there a subtle stirring within your body that is asking to be felt?
Softly and slowly go towards that place.
And without judgment,
Can you be curious?
What is the quality of the feeling or sensation?
Can you allow this?
If emotion rises up.
Breathing as love.
Staying close to your experience.
What does this space within you need?
If it could speak,
What does it long to say?
Noticing your breath as a messenger of truth.
Breath as love.
If you feel ready,
I invite you to drop your awareness down through the pelvis.
Towards the base of your spine.
Feeling its connection to the ground beneath you.
Feel the weight of your bones and the pull of gravity drawing you closer to the earth.
You may imagine,
Visualize,
Or feel your body softening down.
Dropping into the support beneath you.
Notice the way the earth rises up to hold you.
Let her meet you.
Let her hold what you no longer need to carry.
You might visualize roots extending from your tailbone or your feet deep down into the earth.
Carrying out what you no longer need to carry.
Inhale,
Stretching down into the belly.
Exhale,
Moving down through those roots.
Carrying out anything that no longer serves you.
As this leaves your body,
Inviting in a softening.
Staying with your breath.
If you feel ready,
Bringing your awareness.
Maintaining your deep roots as you journey back into the heart space.
The center of your chest.
The center of your being.
As you return to your heart,
Feel this place not as an idea,
But as a felt space within you.
A door.
A bridge.
Between your body.
Between the earth.
Between the skies.
Between the vast world beyond you.
Feel this place as a space of deep connection.
A vast space.
And as you rest here,
Breathe.
Breathe to make space for energy to gather.
Breathe to make space to feel the wholeness that is here.
That is you.
Breathe to make space to remember that every sensation,
Emotion,
Feeling,
Idea,
Belief,
Thought.
Is part of your beautiful wholeness.
All of which can be held within a vast field of love.
An infinite space.
That accepts every bit of your experience.
And so from this place of wholeness,
I invite you to check in.
And ask what your heart feels right now.
Notice what your heart feels right now.
You might imagine placing a warm,
Pulsing light gently into this space.
Glowing with aliveness,
Truth,
Presence,
And compassion.
And in this space,
I invite you to listen.
Listen to what is ready to be spoken.
What truth is ready to be heard.
When you feel complete,
Thank your body.
Thank your heart for what it revealed.
Remember that there is no right way to feel.
To feel is to acknowledge what is.
Without judgment.
Rather with curiosity,
Acceptance,
Compassion.
And so as we close,
Is there an intention you desire to hold close to your heart?
For example,
May I continue to listen to what is real within me.
May I move from grounded awareness.
May I maintain my deep roots.
May I listen to respect and care for the more than human world.
May I live from my heart.
And hold this intention close as you begin to deepen your breath.
Wiggle your fingers and toes.
Bringing gentle movement into your body.
Consciously feeling and sensing what it's like to hold this intention as you integrate back into the world.
How does it feel?
How do you move?
If you're lying down,
Very gently roll to one side.
Taking time to rest there.
If you're seated,
You might begin to drop the jaw.
Gently softening the eyes open.
Giving yourself time to fully arrive back into the world where you carry your deep heart's desires,
Your intentions,
Your truth back out.
May you be soft.
And may you be gentle with yourself.
And may you move forward.
Breathing as love.
