014 A simple, powerful guided practice

Hello friends,

Over the last month, we’ve journeyed into broader healing-related topics: Suffering, self-care during seasonal transitions, and the meaning of home.

Today I’m bringing us back to the heart of this newsletter: Embodiment and somatic practices. And I'm keeping it short and sweet with a guided meditation - one that's easy to learn and almost endless in its potential.

Enjoy!

Guided Video Meditation: Breathing | Feeling | Seeing

Today’s meditation draws on three ways of connecting to the present moment: following the breath, feeling sensations in the body, and focusing one’s gaze on an external object.

What’s unique about this practice is how these techniques are utilized, both individually and in combination.

Setting up:

The best way to experience this meditation is in a lying down position (A sitting posture will also work if lying isn't practical). Ideal surfaces include a firm mattress, a yoga mat, or a reasonably soft carpet. Lie on your back with your head resting on a thin pillow or a folded towel. You’ll also want a larger, bulkier pillow under your knees.

The resulting position should be comfortable, stable and effortless. A firm-ish surface is preferred because the gentle pressure against your body encourages the release of tension.

As I said in the intro, this meditation is both basic and profound. It works whether you have a break between meetings or when you're deep in quiet solitude. No matter the context, let your effort be genuine and focused. But most importantly, enjoy yourself. There’s a lot of joy to be found here.

Note: The volume on the recording is low. Turn it up and listen with headphones or in a quiet space.