Welcome Beloved.
Breathe in.
Take a moment to settle in and meet yourself where you're at.
Welcome Beloved.
My name is Ande and I'm glad we found one another again.
This is a somatic meditation that invites you to ground in the present moment and connect with your body.
Release the need to judge yourself.
There is no right way to show up in this meditation.
You know your body best.
Let your body be your teacher and your friend.
Feel free to adjust your position,
Get up,
Fidget,
Stim,
Or otherwise take care of your needs.
If you feel yourself activated at any point,
I invite you to return to your breath.
Ask yourself what you need,
Listen non-judgmentally,
And give yourself permission to offer that to yourself.
Take your time getting comfortable wherever you are.
Sitting down,
Laying down,
Standing up,
Or moving if that feels best for you.
Come into awareness of the surface that holds you.
Into awareness that whatever surface you are on is firmly supported by the ground and by the earth beneath it and so are you.
Like this surface and like the earth,
You are made of matter.
And you matter.
Feel the magnitude of all that you are as you take time to sink into whatever surface holds you.
As you thank your body and your breath for showing up to this moment.
If it feels safe in this moment,
Let your eyes gently close.
Or simply let your gaze soften as we connect to the life-giving forces of our body.
Let the day thus far begin to fall away.
No need to force it.
Let any thoughts lovingly linger as you begin to notice your breath.
Don't feel like you have to change it.
Your breath shows up to every moment just as you need,
Supporting your precious being.
Just notice it non-judgmentally.
Each inhale and each exhale.
Bring loving awareness to where you feel the breath moving in your body.
Notice the expansion of your being as you breathe in,
Taking up space.
And notice a gentle landing as you breathe out,
A space of relief.
Each breath,
A chance to begin again.
Now I invite you to shift your focus to your exhale.
And if it's accessible,
See if you can fully empty your lungs.
Whatever that means for you.
With each exhale,
Feel yourself contract and surrender to the invitation to begin again.
Not forcing,
Just allowing your breath to be your guide.
Notice any thoughts or sensations that may arise as you savor each breath.
Allow them space to come and go like every in-breath and every out-breath.
As you settle in to a comfortable breathing pattern,
If it feels available to you,
Begin to notice your heart deep within your chest.
Notice the rhythm of your heartbeat.
The texture.
Does your heart feel close or distant?
Is it pounding or pattering?
Simply offer awareness.
Release any urge to judge,
To assign good or bad.
Breathe as you connect to the knowing that this heart,
Deep within your chest,
Supports your presence and you do not have to do anything to receive that support.
And if it feels good and is available to you,
I invite you to bring your hand to your heart center.
And if this is not accessible at this time,
Just visualize yourself doing so.
And maybe whisper a thank you to yourself and to your heart for continuously showing up to each moment.
You are evolving and adapting,
Holding stillness and momentum in each moment.
The gentle strength to begin again and again.
If ever you should forget,
Look to your breath as evidence of this.
Look to your heart as evidence of this.
If it feels aligned,
Repeat after me.
I give gratitude for my life-giving force.
Like all things precious in this world,
I am made of matter and I matter.
Let that simmer and sink in.
And again.
I give gratitude for my life-giving force.
Like all things precious in this world,
I am made of matter.
I am made of matter and I matter.
Hold on to this affirmation as you blink your eyes open if they are closed.
And gently reconnect with your physical space.
Thank you for practicing with me.
Please return to this whenever you need grounding and encouragement.
