Rachel

Boston MA

Connect with your body and surroundings through a sensory exploration of temperature, sound, and space.

Science

Stress & Anxiety

Psychology

Stress

Guided Imagery

Visualization

English

This is the 2nd meditation in my Embody course to help you get in touch with your body gently and progressively.  It's a meditation that focuses on being present in the environment around you, and noticing what is happening in all your senses. You are encouraged to explore the aspects of your environment that are most pleasant to you, and make adjustments to be at ease in your surroundings.  The idea of the course is that you practice this until it becomes easy and you want a new challenge.

Embody -02 -Presence & Groundedness

 Welcome to this embodiment meditation on presence and groundedness. We're going to take some time to explore the place that you're in right now and get you in touch with your body in this place. Wherever you are right now, just take a readout of the temperature in this place. Does it feel warm? Does it feel cold? Do different parts of your body experience the temperature differently? You may notice that some parts of your body feel perfectly comfortable and other parts of your body could use some adjustment to be more comfortable. If you notice an adjustment that would make you more comfortable, that's easy to do, like putting on a piece of clothing or a blanket or loosening a blanket or a piece of clothing, feel free to do that so that you can enjoy the temperature in the place that you're in as much as possible. Take a moment to notice the air quality in the place that you're in. Is it freely flowing and fresh or more still and contained? How is this air quality for you right now? Is there a way that you can make adjustments to the air quality in ways that would be more pleasing to you? Please feel free to do that if you can make a positive change for yourself right now. Let's take a moment to get a sense of the space around you. Does it feel big enough, expansive enough, small enough, cozy enough? What is your body's sense of the size of the space that you're in? Just take that in. Now once you've noted your body's response to the space that you're in, whether it seems right or too small or too big, just take a moment to turn around with your eyes open, exploring all 360 degrees around you, noticing what it is that you can see in the space that you're in. And allow yourself, as you turn, to settle yourself into your most preferred view of the space you're in today. Allow yourself to turn your body or your head or both to settle on the view of this space that feels best to you, that is your preferred way of looking at this space. Tune in now to what you can hear, listening close in and far away, and notice what sounds are present. And let yourself settle the focus of your hearing on the sounds that are most pleasant to you. What do you like to hear? Take in the scent of the place that you're in, noticing what smells are present. Some of those may be from the environment, some of those may be from you, your fabric, your hair. These things can have smells, your skin. And bring your attention to the most comforting and pleasant smell you can find in the environment that you're in. And just sit with that smell for a minute. Now feel what's in contact with your skin, which might be your clothes, your hair, whatever's supporting your weight. There may be things in your surroundings that look nice to touch. Just notice what is in contact with you in the space that you're in. And let your mind stay with the most pleasant thing that your skin can make contact with. Turning your attention to your posture for a moment, let it settle into the most comfortable position that fits for you in this place that you're in. Whether that's selecting your favorite piece of furniture or adjusting your body so that it feels right and balanced, not stressed or strained by how your body is organized. Let yourself settle into the most comfortable position that fits you in this place right now. And take a moment to be present here with this temperature, this air, in this space, with these sights, these sounds, these feelings. In this position, where you are right now. Just allowing yourself to be present and grounded with all those sensations. And that concludes our meditation on embodiment of presence and groundedness. Thank you.