Hi and welcome to your meditation for today.
I've designed this meditation for the days when we need to allow ourselves to feel the feelings we're not always ready to feel.
On the days we've had to suppress and repress what we may have needed to feel and express.
It is designed to support you in welcoming all the sensations in your body and all possible agitations in the mind.
And to ultimately feel at home with them.
To be okay with them.
Throughout the meditation an analogy of home will be used as a safe space to explore,
To allow and to befriend any sensations or feelings that may come up.
Like when you come home after school or work where you may not have been able to express yourself,
Your whole self.
This meditation is inspired by the poem the guest house by Rumi which I encourage you to read when you make space for it.
Please note that home can be anything you'd like it to be and not necessarily the universal idea of a home being a house filled with things and people you love and love you back.
The idea is to conjure up any visualization that allows you to feel safe and accepted while you explore any sensations that may come up.
So if home its more universal meaning does not support you in this exploration my recommendation is to use any other visualization that bring up the feelings of safety and acceptance.
Your safe space.
Thank you for going into this exploration with me and note that the next time you hear thank you it will be the end of this guided meditation.
So let's begin.
As we prepare for this meditation choose a silent environment if you can.
One where you can stay with yourself in silence and without any external interruptions.
I suggest lying down for this meditation.
Feel free to use a pillow to support and cushion the back of your head and a blanket to keep yourself cozy and warm.
Maybe even supporting the back of your knees with a bolster so your lower back can relax and come in contact with the ground.
Use any props to make this position a position of comfort.
One where you can stay comfortable and cozy in for a while.
One where you can rest and digest your day or your night.
Whatever is now behind you as you now slowly go into this practice of relaxation.
Take a deep inhale through the nose and if comfortable a deep exhale through the gently open lips.
Take another one and indulge yourself with one last one.
Coming back to your natural breath and take a moment to notice how do you feel in your body right now.
Give it a one-word description if this is easy for you.
And notice if you would want or need to adjust your position to settle in to it in a way that you can be even more at ease,
Even more at peace.
With your body coming to ease and the mind slowly coming to peace in this position.
Once you can feel the ground underneath you can ground down in this position now.
Releasing any extra weight,
Extra burden and hand it over to the ground supporting you.
To help you stay relaxed and focused I invite you to place one hand on your belly and another on your heart.
Keeping your elbows resting on the surface supporting you.
Good.
Take a moment to notice how your breath feels right now.
Just like with the body,
Give it a one-word description if this is easy for you.
And notice how the breath moves the body.
The parts of your body that swell on an inhale and subside on an exhale.
Your body rising on an inhale and relaxing on an exhale.
Expanding on an inhale and ebbing on an exhale.
Your body moving on this current of life.
As the breath breathes and relaxes your body with every breath brings ease to the mind as well.
To ease in the mind bring your attention and relax the eyes.
Consciously relax the muscles around the eyes and inside the eyes as if the eyes can sink a bit deeper into their sockets.
If there are any thoughts from the day or worries of the previous night you may now suspend them.
Allowing them to seep out of your mind with every exhale.
Breathing in and breathing out.
In and out.
With a mind a little lighter settle your attention on your breath.
Be with the breath as the breath breathes your body.
As it nourishes your body.
Noticing how you can now settle the body.
How you can now settle into your body.
Arrive in your body.
Come home to your body.
Come home to yourself.
With a relaxed body and a light mind imagine or let yourself feel at home.
In this space you are lying in your body.
Noticing how does it feel in your body when you arrive home.
When after a long day or night you come home to your body.
You come home to yourself.
Your whole self.
This place in this mental space feeling at home.
Safe,
Secured and supported.
Let yourself feel.
You can feel whatever you need to feel.
In this space and safe place allow yourself to feel whatever you may have needed to conceal.
Allowing yourself to feel.
Allowing any feeling to reveal.
At home with yourself.
If any strong emotions come up in this process of exploration.
Know that you are in good company.
Most of us have been conditioned to keep ourselves in check.
Even in the places we call home.
So for today intend to create your own home.
Your own safe space.
One where you can feel free to be all you need to be.
All you need to feel.
And if it supports you may want to affirm the following a couple of times to yourself.
Inhale,
I am here in this body.
Exhale,
I am at home in my body.
Breathing in,
I am here in this body.
Breathing out,
I am at home in my body.
I am here in this body.
I am at home in my body.
In breath,
Out breath.
In breath,
Out breath.
And if this feels safe and you are at ease at home.
You may want to explore further and become aware of what feelings,
What sensations come to visit you today like guests.
What do you need to meet and greet that may have felt unwelcome in your home?
What guests are knocking on your door?
Sometimes these guests may be grieving.
Sad,
Tender,
Angry.
Other times these guests may be calm.
Peaceful,
Curious.
Joyful.
Sometimes these guests are welcome and sometimes they are not.
Sometimes they are comfortable and sometimes they are not.
But like every guest these feelings may come and they will go.
While you remain safe and supported at home.
Feeling always welcome and safe in your home.
In your body.
At home in your body.
When we recognize the guests knocking on our door.
When we open our doors and accept their presence.
When we let them in and befriend them.
We may look at them with curiosity.
Like messengers helping us to understand ourselves.
Helping us to tend to our own home.
To be more at ease and at peace with whatever guest pays us a visit.
For all the guests have a purpose.
For all the guests eventually go while we continue to nurture our own internal home.
Feeling always welcome and safe in your home.
In your body.
At home in your body.
Breathing in I am here in this body.
Breathing out I am at home in my body.
I am here in this body.
I am at home in my body.
In breath.
Out breath.
In and out.
In and out.
In and out.
Slowly become aware of the skin of your body.
Your whole body.
And with this awareness of your home and any guest that came for a visit.
You may choose to drift off to sleep with a bit more ease and peace.
Feeling at home.
Or gently move the body.
And slowly move forward in your day.
Knowing you have and always can create a safe space within you.
To feel at home with yourself.
A place to be yourself.
Your whole self.
Thank you.
