Hello and welcome to today's Somatic Body Connection meditation.
Find a comfortable and supported position,
Either sitting or lying down,
And let your body settle into the surface beneath you.
And before we start I want you to remind yourself that you are welcomed exactly as you are,
That you don't need to fix or change anything,
That this moment is for you to simply be.
Now bring attention to the points of contact your body makes,
Maybe your feet on the ground,
Your back against the chair or bed,
Your hands resting.
Notice the weight of your body and the support beneath you,
And allow your body to soften into that support.
And now expand your awareness to your senses.
Notice what you can see with your eyes,
So maybe allowing your eyes to wander around the room that you're in,
With curiosity and openness.
Notice what you can hear,
Any sounds,
My voice.
Notice what you can feel,
Maybe it's the temperature of the air or the textures on your skin.
You could even notice any smells or subtle tastes in your mouth.
Just allow your nervous system to settle fully in the present,
Signaling safe day and grounding.
Now bring your attention to your breath,
If that's something that feels good for you,
And notice its natural rhythm.
There's no need to change it or analyze it or fix it,
Just observe the rise and fall of your chest and belly.
And now place your hands gently on areas of your body that feel safe,
So maybe your chest or your shoulders,
Or you could even touch your own hands.
And you could tap lightly these areas,
Or you could press gently or massage it,
Just noticing how it feels.
So bring in touch to areas of your body that feel good.
You could move from one area to another,
Just try to slow down and soak in the experience.
While you tap or touch or press or massage,
You could even tell yourself this is my body.
And I know it can sound silly,
But it can be extremely profound after years of trauma and chronic stress.
So for example,
You could tap your hand,
And you could say this is my hand,
And it's part of my body.
Allow yourself to explore this invitation and see how it feels for you.
This touch is an anchor,
A safe way to explore sensations.
But of course we're all unique,
So do only what feels safe for you.
You could stop tapping or attaching right now,
And you could start scanning your body slowly,
Unless you want to pause and continue that tapping.
If not,
Notice the areas of tension,
Tightness,
Or warmth,
Tingling,
Ease.
Just noticing what's there with no judgment,
With curiosity.
You could ask yourself,
What does this part of my body need right now?
What does it want me to notice?
Is it inviting movement,
Softening,
Stillness,
Touch?
Allow the answers to come.
And allow yourself as well to follow subtle physiological impulses.
Maybe it's a tiny stretch,
Or a shift,
Or breath,
Or touch.
There is no right or wrong,
Just noticing and exploring.
And whatever you feel called to do,
That's perfectly fine too.
Trust that you know what's best for you.
Maybe doing that,
You might tap lightly on another part of your body,
Where you feel like attention or awareness emerging,
Where you feel like you're being called to take care of.
Do that.
And you can silently repeat,
I am safe in my body.
I can notice what I need,
And I can respond with gentle care.
Now slowly bring your awareness back to the points of contact with your support,
Maybe your feet,
Back.
You could notice the weight of gravity.
Return to your senses,
So what can you see?
What can you hear?
What can you smell?
What can you taste?
If you feel safe,
Gently move your fingers,
And toes,
And shoulders.
Reconnecting once again with your body.
And if it feels good for you,
Take a slow breath in,
And a slow,
Longer exhale out,
Even with the side if you want.
And carry this sense of presence,
And curiosity,
And connection with your body into your day,
Knowing that at any moment when you feel disconnected,
You could come back to your body,
And you can bring your touch to reconnect.
With yourself.
