Welcome to your grounding meditation.
Finding a comfortable position.
You can be seated or lying,
That's completely up to you.
Noticing if your hips are in line with your heart and your heart is in line with your head.
Elongating your spine.
Ensuring that it is straight and long.
And allowing your shoulders to fall away from your ears and clenching your hands.
And they can rest.
By your sides.
Or place them on your thighs,
Palms facing up or down,
That's up to you.
Just finding a soft gaze.
Or maybe closing your eyes if that feels comfortable for you.
Being aware of the environment you're in.
Breathing in and noticing any smells.
Listening to what you can hear around you Maybe noticing the temperature of the air around you.
And how it feels on your skin.
Following the air as you breathe in through your nose,
Noticing the temperature on the tips.
Of your nose.
And follow it all the way down into your stomach.
And notice as you breathe out.
It traveling back up and out of your nose.
Feeling the air temperature has changed as it leaves.
Bringing your awareness to the sensations around your nose.
As you breathe in and out.
Noticing any sounds you make as you breathe.
And as the air leaves your body,
Become fully aware of the air entering.
And leaving your nose.
Entering.
.
.
.
.
.
Leaving your body.
.
.
.
.
.
Moving your awareness now to the top of your head.
Softening your brow.
And clenching your jaw.
And allowing the face to soften.
Soften your shoulders away from the ears.
Feeling the rise of the chest as you breathe in.
Feeling the fall of the chest as you breathe out.
Breathing in and noticing the rise.
Breathing out and noticing the fall.
Feeling where your hips make contact.
By the ground beneath you.
And your feet planted on the earth.
Noticing your stability and strength holding your body in your awareness from the tips of your fingers.
Of your toes to the top of your head.
Allowing the weight of your body to be held.
Held by the earth.
Noticing if you feel heavy or light any sensation arising,
I wonder if you can breathe into it.
Send your breath there to that space and as you breathe out you soften and relax a little more.
Just coming back.
To the breath.
Breathing in 2,
3,
4 and out.
Too.
Three.
Breathing in two,
Three,
Four.
Breathing out.
Two,
Three,
Four.
Breathing in.
1.
.
.
.
2.
.
.
.
3.
.
.
.
4.
.
.
.
5.
.
.
.
Breathing out.
Two,
Three.
And continue to just.
.
.
Breathe in to the count of four.
And breathing out to the count of four.
Maybe seeing if you can elongate that breath.
On the way out.
See if you could breathe in to four and breathe out to the count of six.
Really slowing down that breath.
Our breath helps us connect with our body and mind,
Staying present.
To bringing that presence.
And slowing that breath,
Slowing down.
There's nowhere you need to be right now but here.
Focusing on your breath breathing in two three four and breathing out two three four Maybe setting an intention for this meditation.
Maybe it's,
I am safe,
Calm and at ease.
I am safe,
Calm and at ease.
Or simply I am present.
I am present.
I am safe,
Calm and at ease.
I am present.
Breathing in.
Breathing out.
When you're ready.
Start to bring your awareness back to your body Maybe wiggling your fingers and toes.
Noticing the room that you're in.
Come back to any sounds or smells feeling of your body.
And take the palms of your hands together.
Rubbing them,
Creating some warmth and friction.
And then placing your palms over your eyes.
Opening your eyes inside of your palms to soak up that energy.
And then releasing the hands away from the face and slowly taking in the environment that you're in.
And I hope that you can take this calm.
And present feeling with you throughout your day.
Thank you.
