Hi,
This is Nathalie.
Welcome to this somatic grounding practice.
A gentle invitation to come back into your body and back into yourself.
This meditation is especially supportive if you feel scattered,
Overwhelmed,
Emotionally full,
Or a little far away from yourself.
There's nothing to fix here.
We're simply creating enough safety and presence for your system to come back home.
Find a comfortable position,
Seated or lying down.
Let your body choose what feels supportive right now.
Gently close your eyes or soften your gaze.
Take a moment to notice you're here.
Your body is here.
And for these minutes,
You don't need to be anywhere else.
Let's begin with a few grounding breaths.
Take a slow inhale through the nose.
Pause gently at the top.
Then exhale through the mouth with a soft sigh.
Again,
Inhale slowly.
And exhale,
Letting the shoulders drop just a little.
One more time.
Inhale,
Feeling the body.
Pause at the top.
Exhale,
Releasing some of the weight you've been carrying.
Notice how your body responds when it's allowed to soften,
Even slightly.
Now,
Bring your attention to the points of contact between your body and what's supporting you.
Feel where your body meets the chair,
The floor,
The bed beneath you.
Notice the weight of your hips,
Your legs,
Your back.
You don't need to imagine anything.
Just feel what is already here.
And if it feels okay,
Gently press your feet into the ground for a moment.
Then release.
Feel the after effect,
The sense of being held.
Now,
Bring your awareness to your hands.
Slowly begin to stroke one arm with the opposite hand,
From shoulder down to the forearm,
And back up again.
Feel the texture beneath your fingers.
The temperature,
The simple,
Real sensation of touch.
Switch sides when you're ready.
And again,
Feel the texture beneath your fingers.
The warmth,
The sensation of your own touch.
And as you do this,
Notice how specific sensations anchor you here,
Giving your mind something concrete to rest on,
Instead of drifting in your own space.
Now,
Let your hands rest wherever they feel comfortable.
Begin to gently notice your surroundings,
Even with your eyes closed.
The subtle sound of the breeze,
The sound of the wind,
The sound of your breath.
The sounds around you,
The sense of space in the room.
Without searching for anything,
Simply let your system register,
I am safe right now.
Nothing is required of me in this moment.
If your mind wanders,
That's okay.
Each time,
Gently come back to sensation.
The breath,
The body,
The ground beneath you.
This is presence,
Not effort,
Just returning.
Take a moment to feel your body as a whole,
From the crown of your head,
Down through your chest,
Your belly,
Your legs,
All the way to your feet.
Notice if there's a subtle sense of being more here,
More inside yourself,
Than when you began.
You might quietly say to yourself,
I am here.
I am in my body.
I am enough,
Just like this.
And let these words land,
Without forcing them to feel true.
Begin to gently deepen your breath.
If it feels good,
Wiggle your fingers and toes.
Take your time coming back,
There's no rush.
Remember,
You can return to this practice anytime you feel pulled away from yourself.
Your body knows the way back.
Thank yourself for taking this moment.
And when you're ready,
Slowly open your eyes.
