Embodied Presence

Welcome to this guided meditation on embodied presence.

Find a comfortable position,

Whether seated or lying down.

Gently soften your gaze or close your eyes.

Take a moment to notice the space around you,

The feeling of the ground supporting you,

The air against your skin.

There's nothing to do right now,

Except be here.

Begin to bring awareness to your breath.

Notice it without changing anything.

Feel the gentle rise and fall,

The natural rhythm.

If your breath feels shallow or uneven,

Allow it to deepen naturally,

Like a wave floating in and out.

With each inhale,

Imagine you're drawing in presence and clarity.

With each exhale,

Release tension and let go of anything you no longer need.

Now gently scan through your body,

Starting at the crown of your head.

Soften your forehead,

Relax the space around your eyes,

Unclench your jaw.

Feel your shoulders melt away from your ears.

Release any tension in your arms and hands.

Let your breath flow into your chest,

Your belly,

Your low back,

Softening with each exhale.

Notice the way your body is fully supported,

Nothing to resist.

As you rest here,

Bring your awareness to the present moment.

Feel your breath as it moves in and out.

If your mind wanders,

Simply notice it and gently return to your breath.

Return to this breath.

This inhale.

This exhale.

There's nowhere else to be but here.

Either silently repeat to yourself or say out loud,

I am here.

I am present.

I am at peace.

Slowly begin to deepen your breath.

Gently wiggle your fingers and toes.

And if your gaze is lowered or your eyes are closed,

Gently blink them open.

And slowly take in the space around you.

Take a moment to notice how you feel.

Carry this sense of presence with you as you move forward.