Welcome to a five-minute mindfulness grounding.
Taking a moment to get comfortable,
Whether that's seated or lying.
Allowing the body to take last movements.
And when you're ready,
Allowing the eyes to gently close or maybe unfocusing your gaze.
Placing attention now on the breath,
Wherever you feel your breath the most in your body now.
Maybe in a gentle rise and fall of the belly or chest.
Maybe in a coolness or warmth in the throat or the nostrils.
Just placing your attention wherever you feel the breath.
And practicing switching from doing into being.
Nowhere to go,
Nothing to do here.
The body breathing itself.
Now dropping that attention into the feet.
Feeling into the feet as they are now.
Maybe some pressure of the surface your feet are resting upon.
Coolness or warmth.
Maybe the sense of fabric against the feet.
And if the mind begins to wander,
Gently bringing the mind back to the feet.
Moving now from the feet up into the legs,
Back of the legs.
Maybe even sensing the pressure of the surface on which you're resting on the back of the legs or thighs.
Maybe a sense of tightness.
Releasing focus on the legs now and moving that attention up into the torso and back body.
The buttocks,
The trunk.
Maybe following the spine up vertebrae by vertebrae and feeling the support and lack of support.
Maybe the gentle waves of the breath are felt here.
Now moving from the torso and placing the attention now in the hands.
Sensing the back of the hands and the palms.
Maybe each finger individually.
Maybe even whatever the hands may be touching in this moment.
Moving now from the hands up into the head and neck.
Nothing to change here,
Just noticing.
Maybe exploring the face as it is right now.
When you feel ready,
Moving back to your felt sense of the breath in the body.
Ease in,
Ease out here.
And as we come to the end of our meditation,
Taking a moment in gratitude for taking your time in this way.
Grounding and settling.
And as you take your final breaths here in meditation,
Hearing the sound of the bell.
And then gently opening the eyes or focusing your gaze.
