I am here in this body.
I am home.
It is easy to forget about our home,
The home that is within our bodies.
So in today's practice we're coming back into remembering this place,
Rooting deep inside.
We don't have to feel guilt about how long we've been away,
We simply just have to arrive and become aware.
So allow yourself to find a comfortable posture,
A nice tall strong spine and a soft belly and chest.
The spine holding your skeleton and at the same time the front of your body completely relaxed.
It is important to have these two polarities,
The strength and the softness side by side.
It's always a good reminder of how we should move through this life,
Strong but soft and open.
And as we ground down into a nice comfortable position of stillness now let's take a nice big full deep breath in and exhale relax the jaw,
Let it out with a sigh.
Allow the eyes to comfortably close and place your left hand onto your heart and your right hand onto your belly and just begin to notice the gentle rise and fall of your breath,
Not changing or altering it in any way just aware of that swell,
The ebb and the flow and the current of the breath riding through your very body.
Remembering this home that's carrying us to all the places that we have been and in this very present moment.
And as we bring our full attention anchoring the mind on the breath we begin to climb down from the mind and into the body simply remembering that we are not our mind,
We are not our body,
We are the awareness of this experience.
So stepping into that observation,
The witness and just noticing the body being breathed.
And a teacher once taught me a very simple breath technique but very powerful.
With every inhale just internally repeat I'm aware of my in-breath and with every exhale just internally repeat I'm aware of my out-breath.
Breathing in,
I'm aware of my in-breath.
Breathing out,
I'm aware of my out-breath.
Breathing in,
I'm aware of my in-breath.
Breathing out,
I am aware of my out-breath.
And just continue in your own pace.
And just noticing that after a few breaths like this how the body and the mind begin to settle.
I am here in this body,
I am home.
I am here in this body,
I am home.
With every inhale I am aware of my in-breath and with every exhale I am aware of my out-breath.
And sometimes when we come home to our bodies we begin to feel whatever is living there.
The emotions that haven't been transpired that we've held on to unconsciously.
And sometimes when we come home after a long time of living in the mind,
In the doing,
In the action,
We can feel little pockets of grief,
A sort of tenderness.
And when we feel this just remind yourself that sometimes coming home does feel this way and that's okay.
I am here in this body and I care.
I am here in this body and I care.
Breathing in I am aware of my in-breath.
Breathing out I am aware of my out-breath.
Giving yourself permission to feel.
In coming home in this way we bridge that gap.
That gap that we created from love.
Breathing in I am aware of my in-breath.
Breathing out I am aware of my out-breath.
Remaining still I invite you to just rest your hands down now onto your lap and just become aware of your body,
Of your walls as you surrender into this stillness.
The feeling of the skin.
The feeling of your lips,
Your eyes,
That gentle hum of life pulsing through you.
Just remembering how sacred this vessel is,
Your body and this experience to feel.
And just really allowing yourself to go into this great pause of recognition.
Open to your home,
Collecting all the awareness that you can so that you can move forward with a little more light inside of you,
A little more earth beneath your feet.
A little more life.
With every inhale I am aware of my in-breath.
With every exhale I am aware of my out-breath.
I am here in this body,
I am home.
I am here in this body and I care.
And as we bring this meditation together to a close I like to bring an intention forward.
Mine is always,
May I always love more.
May I be more present.
And may I lift up those before me with tender hands and an aware and an available heart.
I am here in this body,
I am home.
I am here in this body and I care.
Let's take a nice big full deep breath in together,
Filling all the way to the top of the lungs and I hold that breath at the top.
And exhale with a sigh,
Let it go.
I call that the sigh of grace.
It always brings us back into our bodies and reminds us that we are here,
We are home.
Namaste.
