Free Practice

Thank you for signing up to receive my free practice. On this page you’ll find the audio file as well as a transcript of the practice. While this practice is designed to be done anywhere there are a few things that might be helpful.

This practice is designed to be completed in a comfortable position such as sitting, laying down, or reclining. It is not a meditation or mindfulness practice as you may have been taught. We do not focus on our breath other than for a short period to observe it.

  1. If you have a favorite stuffed animal, blanket, or other comfort item, please have it with you.
  2. If you have a companion or emotional support animal who will stay next to you, they are always welcome.
  3. If you have a favorite scent, have it available as we will try to utilize your senses.
  4. Please do not drive or be attending class or trying to divide your focus between this practice and whatever you’re doing.
  5. Finally, it may be helpful to have something to drink or a light snack available after the practice.

The Practice Audio

The Transcript

Hello, I’m Kit Caelsto, the Chicken Yogi, and thank you for picking up this embodied practice to help ground and center you. This is not a meditation as you may think of meditation, and it’s not mindfulness such as what is commonly taught by the wellness industry. Instead, my goal with this practice is to help bring your awareness to the present moment, to your present condition and position, and help center you in your body.

As a neurodivergent person, I know that I often get caught up in my thoughts and get stuck in my mind, and so I kind of forget that there’s the rest of my body. I don’t pay attention to my body’s signals. I don’t, for example, recognize hunger or maybe when I need to get up and move, and so I use this practice throughout the day to reconnect myself with my body so that I can do the things that I need to do in order to take care of myself.

You don’t need anything special for this practice. If you have a stuffed animal or a companion pet, a cat or a dog that might accompany you, that is always a beneficial thing. If you are able to sit in a chair, you’re welcome to do that.

You’re also welcome to lay down or to maybe just recline on a couch or in whatever position is comfortable for you. There are no requirements. There are no specific breathing patterns.

Simply breathe however you are breathing in this moment. We’re not going to focus on deepening or changing the pace of our breath, for example, and if you have a scented candle or an incense or a favorite fragrance like an essential oil or even like a soap or body wash, you may wish to have that fragrance handy because scent is one of the senses that we will be employing. So when you are ready, get into a comfortable position that you can remain in for approximately 10 minutes.

I encourage you not to be driving or paying attention in a class or doing anything that requires focus while you’re using this practice simply because I want to make sure that your full awareness is on your body and on your present moment and you’re not dividing your attention between a couple of things. Sit or lay down or recline in a comfortable position and we’re simply going to start by focusing on what we hear. Begin by listening to things that are close to you.

You may hear, for example, the hum of an air conditioner or of a heating or cooling system or you may hear a cat purring. If you have a cat with you, you’re hearing my voice. Focus on what you’re hearing and then begin to move your awareness out in the room.

Do you hear anything at the edges of the room? Do you hear anything, for example, coming from another room? Maybe somebody’s doing dishes or there’s a TV on. Do you hear traffic or bird noises from outside? Do you hear other people, pedestrians or people walking past or playing in a park depending on where you are and where your location is situated? Focus on what you hear and then slowly bring your awareness back to yourself and what you hear immediately surrounding you. Next, we’re going to focus on the sense of touch.

Become aware of the couch or the cushion or the blanket, whatever’s beneath you, whether you’re laying down or sitting up. Feel that connection between your body and the piece of furniture that you’re on. If your feet are on a stool or on the floor, feel that connection between your feet and what they are resting on.

If your head is on a pillow, feel that connection between your head and the pillow. Take a few moments and just simply let that piece of furniture support you. You may feel yourself sink down into your seat or onto the bed.

Just take a few moments and just feel how this piece of furniture supports you. Notice where your body comes in contact with it. Notice where your body is not in contact with it.

Next, I want you to take a breath, a normal breath, and what do you smell? If you have that incense or that candle or something nearby, maybe pick it up and take a scent of it and let that fragrance fill your nose. Hopefully, it fills your senses with joy because it’s a scent that you enjoy. Just take that.

Let that linger for a moment. When you’re ready, I want you to just gently move your body. Just gently move your shoulders.

Maybe lift your shoulders up and let them fall and relax. Move your hands. Wiggle your fingers.

Wiggle your toes. Whatever feels natural and whatever progression feels natural. Just feel your body moving and be aware of your body moving.

We’re just going to move our bodies here for a little bit. When you’re ready, let that movement slow. Let it stop and feel the stillness.

Feel the stillness of your body where you are on the piece of furniture sitting or laying down. Feel the stillness of your body. Know that wherever you are, whatever you’re doing, you are whole and complete.

You are cared for. You are not alone. You are safe.

You are exactly how you are meant to be. If you feel comfortable, maybe bring your attention to your breath. Not to change it, not to adjust it, but perhaps to feel the air as it moves in and out of your nose or in and out of your mouth.

Just be aware of yourself, of your body. If you have other thoughts at this time, that is perfectly okay. That happens to everybody.

It’s very, very common. If those thoughts are positive, you’re welcome to think about them. You’re welcome to bring those positive feelings and thoughts into your awareness.

If those thoughts are not thoughts that you want to dwell on, tell them that you’re busy right now. You’ll get back to them. You may wish to wiggle your toes or wiggle your hands at this time to disrupt your thoughts, to bring yourself back to your body.

And when you’re ready, I want you to move your shoulders one more time. Lift them up. Let them fall.

Stretch up straighter in your chair or give a big stretch if you’re laying down. Bring your awareness to this moment, to my voice, and then go ahead and ease yourself out of this practice. You may wish to take a drink of water or maybe eat a light snack or do something to ground yourself.

This is a good time if you have a companion, maybe pet your companion, maybe turn and focus all your attention on your stuffed animal or on your companion animal to really bring yourself into the moment and away from the meditative state that you may have cultivated. This was a short practice. It is one that you are welcome to do anytime.

You’re welcome to do bits and pieces of it. You are welcome to adjust or change this practice if you find that this practice helps you or that you’re making adjustments to it and it helps you. I always love to hear from people and how they’re using my tools and how they’re using these practices.

If you have questions or if anything came up during this practice, you are also welcome to reach out to me or another trusted professional. I want to thank you again so much for spending this time with me and I look forward to sharing time with you in the future. Thank you so much.

After the practice

Please remember to be gentle with yourself. If you make any adjustments or would like to discuss this practice, my virtual door is always open. If you have found this helpful, I would love to hear from you. And likewise, if for some reason this practice didn’t feel right to you, and you feel comfortable, I’d like to know that too. We’re all individuals and there is no “one size fits all” with reconnecting with ourselves.