Good morning,
Before you get going in your day,
Let's take a few minutes to find some ground.
Find that quiet and stillness inside and bring everything into balance and harmony.
So if you haven't already,
Find yourself a comfortable place to be.
There's no need to hold yourself straight and rigid.
You can be relaxed and natural.
You can gently close your eyes if you want to and just take a few moments to settle.
As you gradually begin to settle,
Take your awareness down to your belly,
Lungs and ribs and notice the rise and fall of them as you breathe.
Noticing all the sensations and feelings there as you breathe.
Let the awareness of this natural rhythm slowly begin to allow your body and mind to settle and relax.
Now pay attention particularly to how the out-breath feels in your body.
You might notice a sense of releasing and relaxing each time you breathe out.
Noticing any tension anywhere in the body and as you breathe out,
Letting that part of your body soften and relax.
So just keep witnessing the breath in the body,
Allowing the body to relax with the out-breath and gradually allowing the mind to settle and calm.
Take your awareness down to the sense of ground below you.
This could be the earth,
A chair,
A bed or a cushion,
Whatever is supporting the weight of your body.
Notice where your body comes into contact with that ground and the sensations of where they meet.
Letting yourself be really curious of your body's connection with this sense of ground.
Notice the solidity of that ground and how it really holds and supports your body.
It's always there for you,
Safe and reliable and notice whether you're really allowing your body to fully trust that ground and deeply relax and let go into it as you breathe.
With each out-breath,
Allowing your whole body to relax and almost sink into that sense of ground,
Feeling its steadiness and support.
Gradually as you breathe,
Allowing your whole system to calm,
Become steady and ground.
Coming home to your body and its sense of ground.
Resting in this grounded awareness for a few moments before we bring the practice towards an end.
But please,
If you feel calm and relaxed,
Feel free to carry on meditating after the bell.
Enjoy.
Namaste.
Namaste.
