Hi,
I'm Jonne.
Welcome.
This is a gentle practice to help you step out of your thoughts and come back into your body.
We will use your breath.
Grounding.
And your senses to bring your attention into the present moment.
There's nothing you need to achieve here,
Just a little space to arrive.
So find a comfortable position.
And when you are ready,
Close your eyes.
Feel the places where your body meets the ground beneath you.
Let yourself be held.
Bring your awareness to the top of your head.
Imagine a small warmth appearing there.
Like the first touch of sunlight entering a quiet room.
Let it slowly travel down through you.
Across your forehead.
Around your eyes.
Through your jaw.
Let it continue through your neck and shoulders.
Across your chest.
Through your belly.
And all the way down into your legs and feet.
Now notice your breath.
The air arriving at your nostrils,
Your ribs opening.
Your body moving.
Or a few breaths.
We'll give your breath a gentle rhythm.
We'll be breathing in for 4 seconds,
Hold for 2,
And exhale for 6.
First,
Breathe out completely.
Now breathe in 2,
3,
4,
Hold 2,
Exhale 1,
2,
3,
4,
5,
6,
Again inhale 2,
3,
4,
Hold 2,
Exhale 2,
3,
4,
5,
Now let the counting disappear,
Returning to your natural breath,
And simply notice what is there.
Feel your feet,
Your legs,
Your pelvis,
The weight of your body resting on the earth.
Imagine gentle roots growing from you into the ground.
They don't need to take you anywhere,
They simply remind you that you are supported.
Become aware of the space around you,
The sounds nearby.
The sounds.
In the distance.
The sounds of nature.
The temperature of the air against your skin.
The feeling of your body exactly as it is.
You are here.
Your body is here.
Your breath is here.
Take one slow breath in.
.
.
And let it leave you gently.
Feel the ground beneath you.
Feel your body.
Feel this moment.
And,
When you are ready,
Slowly open your eyes.
Carry this sense of presence with you into the rest of your day.
If you feel called to continue this work,
You'll find more of my meditations and premium practices here on Insight Timer.
And for those of you who want to go even deeper into personal growth and creating real change in your life,
My course,
The Art of Reaching Your Highest Potential,
Is there for you too.
Everything I create comes from what I have learned,
What I have lived,
And what I continue to practice and teach.
So if you're ready to keep growing,
I will see you there.
Have a wonderful day.
