Home Base Meditation

3 Min
Meditation
3.1k+ Plays
300+ Favorites

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Deanna Burkett, MA, MS
Mindfulness of Body
Different meditation challenges can call upon different strategies of, what my teacher calls, "working and playing" with awareness. One of the strategies I use a lot is to have one of more "home bases," in the mind and body, which can help me gather awareness back in when it's feeling foggy or diffuse. My "Home Base Meditation" offers time and instructions for trying this yourself. Try to relax and have fun with it the best you can. Meditation isn't supposed to be a chore, and if it becomes one, it's less likely you'll stick with it. 
From the community
46 reflections
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Stefanie
Grounding.
I learned that this a necessary part of my self-care. It assists me in keeping an even keel.
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Meg
Home base
I found it very peaceful to locate my heart region and to let that feeling sit with me.
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Susie
Home Base
It felt good to think of my heart center as Home Base...my safe place...the place in me that contains, shelters and radiates my inner light throughout my body and outwardly to others.
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Alicia
Body awareness and breath
I learned that taking this moment allowed me to send positive energy throughout my body from my heart center. I liked the sensations of awareness.
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Tammy
Home base
It felt good to spread self love and appreciation from my heart to encompass my entire body.
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Nicole
Home Base
I don’t offer myself kindness enough. And every time I’m told to ‘soften’ in meditation, I realize how tense I am. I love the practice of meditation but still have to learn how to take it with me throughout my day.
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Sydney
Awareness
Taking something step by step from the same place you can bring yourself to the whole.
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Riley
Flowing Body
I learned to take my thoughts and emotions then let them flow throughout my body until they get to my feet, then to just try and work on them.
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Naomi
Feeling the heart region
I Learned that I am no good at feeling the heart region. In fact it showed me how self-conscious and extremely aware of how badly I was doing it every time it told me to go back to the heart region.
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Dionisia
First time
I woke up this morning very tired and nervous but after this session I know feel so calm and open!
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Jeff
Heart Home
Good to focus on yourself it’s good to have a homebase is good to focus on your heart center and make that your homebase you’re worth it take the time to breathe and pay attention to how great you are.
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Joyce
Home is where the heart is...
The intention of my breath flowing from my heart, up the back of my neck, then coming up around the top of my head and washing down over my face felt really good for the crick in my neck that I woke up with today. Radiating, healing breath. Namaste
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Kalie
Happy
I felt relaxed and calm; I enjoyed a quiet moment to recollect myself ☺️
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Jadyn
Take care of my body
Greet my body with kindness like I would a friend, and take care of myself like I would a friend and I will do this more
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DorDor
I’m afraid I didn’t like this at all! I have too many
aches and pains and work hard at functioning and ignoring them. I hear my husband snoring beside me. He tends to do this , fall asleep. I’m sure he doesn’t want to think about his body either. He has a fractured spine from a car accident, almost 2 two years ago and is facing his third surgery. Sorry for being so personal. Honestly I’ve wanted to many times. Thank you.
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Justine
Aware
I feel my body but my mind is not there. I float in a warm, dark place ... sounds are muffled and yet so close. I understand and yet I do not, I am not scared but a thrill of excitement tingles my spine. I am encased but yet I feel everything and I know so much ... my body is here but my mind is not ... soon.
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Mike
Hypnotic Voice
The voice was so hypnotic, as each body part was mentioned, I felt the flow of energy passing through that zone like a magic wand gliding above me. At the end of 3 mins I felt like I had completed a soothing massage. Amazing.
WJ
Walter J
Heartworking...(aka networking w/ heart)
I loved her voice which made it easy to keep returning to my heart region. Once I got my focus there, the whole region started to glow ... then grow ... then flow! Suddenly, I was on a water slide inside my arteries - sliding & swirling & splashing downward through my body... rushing down thru my body towards my legs & picking up speed. Then she allowed me to reach my feet and keep going as I exploded through my toes into a slow motion expansion/transition into my toe/roots being intertwined with all the roots of my forest-mates. I could actually feel their pulses through my root/toes. Feeling grounded, secure, part of the great forest/heart. My Awareness came back to me still in my heart where I realized I was keeping in time with the pulsating Rhythm of the One Universal heart! ❤️
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Katie
Warm heart
I felt warmth in my heart and a feeling of genuine kind energy flowing through me as I was guided through this meditation. I really loved this one. I feel like I’m getting better at this.
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Sally
Healing heart
Just having surgery 5 days ago, this meditation helped me to connect to my heart and send warmth to my tummy to help relieve some tension and be relaxed.
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Mary
Warmth
I liked this meditation. The radiation from the heart made my body feel warm and my mind was at ease.
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Makenna
Journal #2
In this session, I was able to relive much of my anxieties; I am at ease and my problems blew passed my head. My mind wondered a few times because of the noise outside my space, but I was able to quickly focus again with the calming of the meditation.
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Brad
Did I wash?
This‘un here named off so many different body parts that I got distracted. I wound up wonderin’ if I thoroughly washed all the named areas during my weekly shower.
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C. Clayton
Body Mindfulness
I learned to start from my feet and scan my complete body up to my head. This meditation was helpful because it showed me I can scan out from my heart like ocean waves. With this approach I find my mind not wondering off as much.
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Keenan
Home base meditation
I learned that your heart is very important energy wise.And that you can learn a lot.
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Christine
Home Base
I was unfortunately too distracted to appreciate all that this meditation has to offer.
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Lucy
Life coach note
I learned that, we don’t need everything in life and it’s not that hard.
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Cyndee
Heart warmth ❤️🌞💙
Starting from the heart place, feeling the warmth traveling through different parts of my body was soothing, calming and relaxing. So glad I found this meditation to start my day. Thanks 🙏
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Harvey
Home base meditation
An emotional cleansing if you will, an exfoliation for the soulful being. I am grateful for this session.
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Alyssa
4/19/18
This meditation was very helpful to get me to focus on my body and the here and now. I’ve been very stressed this week and taking a few minutes out before leaving for the day helped me to set my priorities straight.
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Ram
Soul mind and body
As I I have been meditating over a period of time, along with mindful (hatha) yoga for 15 & 30 mins every day, I starting to feel glimpses of my Self (asthma or soul) . In this meditation it was particularly useful. I find I could sort of command my body and mind to share in the pure energy of the soul (which is truly free from the artificialities of life). Great meditation. After some practice it is really 'fulfilling. Helpful to remember the separateness of the soul from mind and body.
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Robin
Yellow warmth
I felt my body being bathed in live from my heart and forming a sort of layer of protective and healing light around me.
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Carolyn
Home Base Meditation
This was a perfect time for me to listen to this meditation...I’m going to listen to this again..:right now.
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Vicki
Sensing my Chakras
I used a visualization of colors from my very first meditation 🧘‍♀️ (on tape 😊). The Healing Waterfall. The colors flowed through me from my heart and throughout my body. So peaceful. So calm. And it’s still with me. 🙏🏻
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Cherish
Body Awareness
This meditation is wonderful to begin your day with. It is an invitation to become aware of your body. I began to become aware of my heart space, or as Deanna describes in this meditation, my home base. Warmth and tingling sensations began to arise. I began to extend these comforting sensations to the rest of my body. Before long, I was feeling as if my body and mind were becoming as one, almost like a spiritual awakening. I feel so calm and grounded now! Have a beautiful day! 🙏🏻❤️😊
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Shelby
Grounded
As I started listening to the meditation, while I was breathing, I started to feel more grounded. I felt closer the the earth. All of the weight from my body just went away into the core of the earth. Truly amazing.
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Tara
Gentle grounding
This is a nice way to start the day. It helped me to wake up by getting in touch with my body. Bringing my focus into my body was relaxing and energizing.
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Andrew
Soothing
I enjoyed traveling from my heart to my extremities and back. It brought a calming sense of peace.
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Susie
Home base
This was such a comforting meditation. My emotions are sooo strongly felt in my heart and it was good to see how these feelings carry through out my entire body. Thank you for your gentle guidance 🙏
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River
“Greet yourself with kindness”
It’s such an incredible phrase but this was one of the only times I’ve ever been able to internalize it fully.
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Jenny
Home Base
This meditation really opened my heart space to receive all the needed energy for the day. It allowed the gentle flow of light to cleanse and ground myself, sort of like a morning shower. Refreshed and renewed.
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Jessica
Getting more consistent
I have used the app to sleep for almost 2 weeks. Now I am working in mediating several times a day.
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Illse
Truth
I learned that my mediation had silently become a chore and I Love mediations thru Aura yet I am in extreme pain and I should have covered myself in mindfulness and being grateful during this c-19 lockdown. My continuous calm is a smooth body and mind experience as one
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Amanda
Relaxed
I felt so relaxed doing this meditation first thing in the morning. It helped me center myself before going on with my day.
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Brock
Homebase Meditation
I wasn’t comfortable physically. I was laying down. I liked the idea/concept of homebase.
WJ
Walter J
Connecting...
I felt awareness open in my heart region and then with Deanna’s guidance my whole body became a receiving antenna for kindness & good vibes. I feel connected with Source, refreshed & happy! Like the idea of having a very positive home-base to access quickly & easily! Namaste ❤️👍🏼🍀