Scan your body, release tension, and connect with your breath to cultivate a sense of vital presence.

English

In this somatic meditation, you'll embark on a journey of embodied awareness, cultivating a deeper connection with your body and breath. Begin by settling into a comfortable seated position, then gently scan your body from head to toe, releasing tension and inviting relaxation. As you focus on your breath, allow yourself to fully inhabit your body, feeling the sensations of expansion and contraction with each cycle. 
This practice guides you toward greater ease, vitality, and a sense of embodied presence, supporting a more harmonious relationship with your body. By the end, you'll feel more grounded and at peace, carrying this sense of aliveness into your daily life.

Embodied Presence

Find a comfortable seated position, allowing your spine to be upright yet relaxed. Take a few moments to settle into your body, feeling the support of the ground beneath you and the gentle rise and fall of your breath. As you begin, invite a sense of curiosity and openness to your experience. Notice any sensations, thoughts, or emotions that arise without judgment or expectation. Let's start by bringing our awareness to our physical sensations. With each breath, invite a gentle scanning of your body from the top of your head down to the tips of your toes. Notice any areas of tension, discomfort, or ease. Allow yourself to soften and release any tension you may be holding onto, inviting a sense of spaciousness and relaxation into your body. Now, turn your attention to your breath. Feel the natural rhythm of your breath as it flows in and out of your body. Notice the subtle movements of your abdomen or belly with each inhalation and exhalation, like the gentle ebb and flow of the ocean tide. As you breathe, allow yourself to fully inhabit your body, feeling the sensations of expansion and contraction with each breath cycle. If it feels supportive, you can place your hands on your belly or chest to deepen your connection to your breath. With each inhale, invite a sense of nourishment and vitality into your body. With each exhale, allow any tension or discomfort to dissolve and release. Notice how your body responds to each breath as if it's gently whispering its own wisdom and guidance. If your mind begins to wander, gently guide your attention back to the sensations of your breath and back into your body, remembering that each moment of awareness is an opportunity to come home to yourself to this present moment. As we come to the end of this practice, take a few moments to express gratitude for your body and all that it offers you. Notice how you feel in this moment, both physically and emotionally. Allow yourself to savor this feeling of embodied presence and well-being. When you're ready, gently transition back to the space around you, carrying with you the sense of aliveness and connection cultivated in this practice. May this meditation support you in deepening your relationship with your body and finding greater ease and vitality in your life. And may all beings be at peace, starting with yourself.