Here, in Your Body

TL;DR

Here, in Your Body — a 23-minute guided meditation, read by Lucas

You’ve lived in this body your whole life, and most days it barely gets a glance. This one settles you, rests in the space around you and lets go, then moves through the body from the feet to the crown, finds one steady place, and pairs it with a small cue of your own: a hand on the middle of the chest and the silent word Here. A long rest follows, and an easy return, with the cue yours to use whenever you like. Under it: slow nylon-string guitar like an island beach at dusk, an ocean swell rolling in close by, and soft binaural tones through the first half.

How to listen:

Sit or lie down somewhere quiet where you won’t be disturbed. Never while driving or walking.
Headphones help: the music carries soft binaural tones.
The voice leaves long silences between its lines. They are part of the practice.
If anything feels like too much, open your eyes, move, and feel what is holding you up.

About

Description. A guided meditation of about 25 minutes that settles the body, rests attention on the space around it and lets go, then moves attention from the feet to the crown and rests in the body as one living whole. A small touch, a hand on the chest and the silent word Here, is learned and paired with a steady, comfortable place, and then used on its own as a way back into the body. A rest follows, and a return to the room.

Before you listen. Sitting or lying down, somewhere you can close your eyes for a while. Not while driving.

Safety and aftercare. You can stop at any point: open your eyes, move, and feel what is holding you up. If close attention to the body brings up anything painful, rest your attention on the sounds around you instead, or stop for now. If you feel unsettled afterwards, move, walk, eat something, and talk with someone.

After listening. The touch is yours to use: a hand resting on your chest and the word Here, whenever you want to come back to your body.

Credits. The descent follows the guided meditations of Dr Joe Dispenza. Moving attention through the body and finding where calm lives in it is the body scan of mindfulness practice. Pairing a feeling with a touch and a word is anchoring, from neuro-linguistic programming. Being here now is Michael Singer’s teaching.

Written by Lee and Lucas Brown, with AI assistance (Grok, ChatGPT and Claude).

Transcript

Opening

You’ve lived in this body your whole life.

Every room, every road, every place you’ve been, it came too.

Most days it barely gets a glance.

For a little while, it gets one.

So there’s nowhere else to be for a while.

Nothing to carry just yet.

Settle in, sitting or lying down. Let whatever is under you carry your weight.

Close your eyes, or let your gaze rest soft and low.

Let your breath move at its own pace. Feel one breath come in, and one breath go out.

A small touch to learn, before we go on. Rest one hand lightly on the middle of your chest, and silently say the word Here.

Let your hand rest back down. You will come back to this touch a few times.

Part One: The Space You Are In

Notice the space around your body. Let your attention reach out into it, easily. Let it be wide and open.

Notice the space beyond your head, and beyond your feet.

Feel the room on either side, with your body resting in the middle.

Part Two: Less to Hold

Set down the next thing on your list. It can wait a little while. There is time for all of it later.

Let go of doing this right.

Let your effort soften. Let this moment be as it is.

Part Three: From the Feet Up

Bring your attention down to your feet. Notice the heels, the soles and the toes. Feel their weight, and where they touch something. Even a little feeling is plenty.

Move up through your ankles, your shins and your knees. Let your attention travel on through your thighs. Feel both legs, from the heels to the hips. Notice where they rest, and how heavy they are.

Now come to your hips, and the support beneath them. Feel how they are supported. Feel your belly move as you breathe. Let the breath do this on its own.

Notice your lower back, and any warmth or contact there. Let your attention spread up the whole of your back.

Part Four: Up to the Crown

Come to your chest, and the movement of your breath there. Feel the movement of your ribs.

Feel your shoulders, resting where they are. Let your attention flow down both arms, into your hands. Feel where your arms rest, and the air around them. Notice the warmth of your palms, and your fingers at ease.

Bring your attention to your neck. Feel your jaw, your cheeks, your eyes and your forehead. Let the small muscles around your eyes go soft. Let your face rest, with nothing to show.

Feel the back of your head, and the top of it. Notice the skin of your scalp.

From your feet to your crown, your whole body is here.

Part Five: Close and Wide

Choose one place in your body that feels comfortable. Your hands, perhaps, or where your back is supported.

Give that one place your full attention. Notice its warmth, its weight, or its stillness. Notice what is there when you stay a while.

Now widen your attention to your whole body, all at once. Feel your feet, your hands and your breath together. Notice the difference between one place and the whole.

Rest in your body as one whole field of feeling. Feel it all at once, from the inside, as one living whole.

Feel your body, alive and here. Rest here, in your body.

Part Six: A Steady Place

Now choose one steady place to come back to. It can be the place you chose before, or where your body is supported.

Feel it as it is right now. Let it be easy to stay with.

Rest one hand lightly on the middle of your chest, and silently say the word Here.

Let your hand rest back down. Let that steady place go, for now.

Shift your position slightly, in whatever way feels good. Notice the whole of your body, and the sounds of the room.

Return to the same steady place. Feel it again, as it is now.

Rest one hand lightly on the middle of your chest, and silently say the word Here.

Let your hand rest back down. Let your attention open out again.

Part Seven: Coming Home

Leave the steady place aside now. Simply be here, with your body as it is.

Rest one hand lightly on the middle of your chest, and silently say the word Here.

Let your hand rest back down. Notice what is here.

Now let the touch and the word go. Feel the support carrying your weight.

Part Eight: Rest

Rest now, simply here. Let everything rest.

Stay at ease.

Part Nine: Back to the Room

Feel where your body meets its support. Notice where your feet are.

Listen to the sounds around you.

Let your fingers and toes move a little. Let a comfortable movement travel through your shoulders.

Let your eyes open, or your gaze grow clearer. Take in something nearby, then the rest of the room.

Whenever you like, you can rest a hand on your chest and say the word Here.

Take your time. Here, in your body.