Hey,
So if you're feeling like you need some calm,
A few minutes to let go of the outside world and come back to yourself,
To find that ground,
That quiet inner stillness.
Join me in these next few minutes to bring everything back into some balance and harmony.
So if you haven't already,
Find yourself somewhere.
Really comfortable to be.
Allowing yourself to breathe out.
And be relaxed and natural.
Gently closing your eyes.
And just taking a few moments to arrive.
And settle.
Gradually taking your awareness down to your belly.
And your ribs.
And feeling the sensations of them rising and falling.
As you breathe in and out.
Letting this natural rhythm.
Begin to allow you to settle and relax.
Now paying particular attention to your out-breath.
Noticing the natural release.
And relaxation as you breathe out.
And really letting your body follow that.
Letting go each time.
If you notice any tension anywhere in the body.
As you breathe out,
Allowing that to soften,
Release.
And relax.
And melt down towards the ground.
If you drift off in thought,
Just simply see if you can let it go,
Let it be.
And very gently bring your awareness back to your breath.
Allowing the body to soften and relax.
With the out breath again.
Taking your awareness down to your sense of ground.
Which could be the earth beneath your feet,
Cushioned below your bottom.
A chair or a bed supporting the weight of your body.
And notice all the sensations.
Of where your body comes into contact with that sense of ground.
Notice how that ground really supports and holds your body.
And as you breathe,
Each time you breathe out.
See if we can really trust that ground.
And deeply relax and let go into it.
With each out breath,
Allowing your whole body to soften,
Relax,
And kind of melt down into that 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.
Enjoy.
