Hi everyone,
I'm Kate.
Welcome to your meditation.
Let's start by taking a moment to find a position that feels okay for you right now.
That might be sitting,
Lying down,
Or even standing.
There's no right or wrong here,
Just choose a space that feels most supportive.
Now,
As you begin to settle,
Start to notice the points of contact between your body and the surface beneath you.
The steadiness of the floor,
The chair,
Or the ground.
Begin to allow yourself to feel supported.
You don't need to hold everything up on your own.
Now,
Start to bring awareness to your breath.
You don't need to change it or control it.
Simply notice that rise and fall of your chest.
The movement of your belly,
The natural rhythm of air moving in and out.
Breath as a gentle reminder you are here,
Now,
In this moment.
If it feels difficult to be in your body,
That's okay.
You don't need to force anything.
See if you can meet yourself with curiosity instead of pressure.
Maybe gently asking yourself,
What does my body want me to notice right now?
It might be warmth,
Fullness,
Tingling.
It might even be numbness.
Whatever arises,
Let it be just as it is.
Sometimes,
The body speaks and whispers,
Like a tightness in the shoulders,
A heaviness in the chest,
Or even a fluttering in the stomach.
As you notice these sensations,
Remember that you don't need to fix them.
Just acknowledge them,
Like saying softly,
I see you.
If your mind wanders,
If thoughts come up about what you should be doing or how you should be feeling,
Gently recognize them as thoughts.
Then,
Return your awareness to your body.
Return your awareness by noticing the sensations of your body.
Each time you bring awareness back,
You are practicing arriving over and over again.
Now,
Bring your attention slowly from the top of your head,
Down through your face,
Across your eyelids,
Your cheeks,
The tip of your ears,
Your lips,
Your jaw,
Your shoulders.
Notice sensations.
Notice tension.
Notice ease.
Continue moving your awareness gently through your arms,
Your arms,
Your chest,
Your belly,
Down your spine,
Across your hips,
Down your right leg,
Down your left leg,
And into your feet.
There's no rush,
Just a gentle scan,
An invitation to reconnect.
And if you find an area that feels uncomfortable,
Numb,
You might place a hand there,
Offering warmth and let your hand say what words might not.
For the next few moments,
Simply listen to the sensations of your body.
As we come to a close,
Rest your awareness on your whole body.
Notice the weight of your body being held by the surface beneath you.
The rhythm of your breath,
Steady,
At ease.
In this moment,
See if you can sense even a little that your body can be a place of safety,
A place to return to.
When you feel ready,
Gently bring movement back to your fingers and your toes.
And if your eyes are closed,
Gently open them.
And carry with you this reminder that arriving in your body is not a one-time event,
It's a practice that you can return to again and again.
Thank you for sharing this practice with me today.
