Hello beautiful people and welcome to this 10 minute grounding meditation.
You can go ahead and find a comfortable place to sit and allow your gaze to cast down towards the ground.
Or if it feels good to you,
You can gently close the eyes,
Taking any last movements you need to feel comfortable.
Knowing that everything I say is simply an invitation and you can move at any time,
But the encouragement is to find peace and stillness.
And go ahead and take a slow breath in through the nose and breathe out through the mouth,
Slowing the breath down,
Coming into presence in this moment.
Lengthen your spine and relax your shoulders.
Take another breath in through the nose and out through the mouth.
Knowing that you have nowhere else you need to be,
Nothing else that you need to be doing.
Simply a moment out of your day,
To be present just with yourself.
The invitation in this meditation today is a body awareness scan.
It can be a very useful method for grounding.
If you find it is uncomfortable to think about any particular parts of the body,
It's completely okay if you wish to skip over this.
Everything is simply an invitation.
I invite you to bring the awareness to the crown of the head.
Perhaps you feel a particular sensation or perhaps you simply think about this part of the body.
Either is completely okay.
And then bring your awareness to relax the eyebrows,
Relax the space behind your eyes,
Relax your jaw,
Relax the shoulders,
Relax the arms,
Relax your hands.
The whole upper body is completely relaxed.
Send your awareness through your torso to your hips and your upper legs,
Heavy and relaxed.
Your knees and your lower legs are relaxed.
Your feet are completely relaxed.
The whole lower body is heavy and relaxed.
As you breathe in,
You can repeat the mantra after me.
I am present in my body.
I am present in my body.
I am present in my body.
You can continue to repeat this mantra in your head for the next few minutes of meditation.
And any time you feel your mind wander and you notice that your thoughts have drifted to things that may have already happened or things that have not yet happened,
This is completely okay.
You can gently guide your thoughts back to this mantra.
I am present in my body.
I am present in my body.
Noticing if your thoughts have drifted,
That this is completely okay,
You can bring them back to the mantra.
I am present in my body.
I am present in my body.
You can repeat this mantra at any time throughout the rest of your day to bring yourself back into presence with the moment that is happening now,
With your body,
With the space around you,
Knowing that if your mind begins to think about things that have not yet happened or have already happened,
That this is completely okay.
The practice of yoga,
The practice of meditation is simply gently being aware of this and bringing it back.
I am present in my body.
You can take a breath in through the nose and out through the mouth.
Begin to move your fingers and toes or moving the body in any way that feels good to you.
Gently opening the eyes,
Coming back into presence with the space around you,
Knowing that you are present in your body.
Thank you so much for joining me in this practice today.
Have a blessed day.
