Welcome to this short guided grounding meditation into the present moment for anyone that needs it right now.
If possible I would love to invite you to find a comfortable position.
Wherever this moment is for you and finding a way that is comfortable for you is of utmost importance.
Now if at any point throughout this meditation you feel discomfort or unpleasant physical sensations related to your posture,
You can work with it mindfully and find your way to a comfortable position.
As you get seated or as you lie down I would love to invite you to gently close your eyes if possible or to direct your gaze at your cheeks or the floor.
Now as you have closed your eyes I would like to invite you to take a first deep breath in through your nose and a deep breath out through your mouth.
With the next in breath bring your awareness to your nostrils and the air entering your body and how does that feel right now.
Is there anything particular about the temperature of the air?
Any tingling?
If you don't feel any sensation at all that is also absolutely fine.
Noticing that is also part of bringing awareness to what is in this moment even if it is nothing at all.
Now as you are taking your breath,
Bringing awareness to the sensation of the air filling your body,
Noticing the expansion of your chest or your belly,
You can also try to notice the breath in all of its phases,
The beginning of the in breath,
The middle of the in breath and then the end of the in breath.
Can you notice the same thing for your out breath?
Can you notice the same happening for your out breath?
Feeling the beginning,
The middle and the end.
What about the space between the in breath and the out breath?
Then again the out breath and the next in breath.
Now if you start noticing your mind wander during the curious exploration of breathing,
Gently bring yourself back to the act of breathing.
And even if you have to do this a few times every minute that is absolutely fine.
Remember to remember bringing yourself back to your breath.
And as you are taking your next in breath you may feel the area around your eyes softening,
You can feel the space between your eyes relaxing and softening too.
Feeling your jaw relaxing.
Letting the breath bring relaxation and soothing energy to the parts of you that need it the most.
Letting each and every in breath to fill you with a sense of peace and a sense of acceptance.
Sense of any particular sensation,
Any particular mood.
Noticing our inner weather and bringing a kind and gentle acceptance.
Releasing any resistance with each out breath.
Letting the breath to be the surfboard that helps us surf the waves of moods or emotions or any sensations that may arise in this moment.
For the next few moments we are going to bring a little bit of kind and curious attention to our breath.
Noticing the beginning,
The middle and the end of the in breath.
Bringing awareness to the space between the in breath and the out breath.
Noticing the beginning,
The middle of the out breath.
And finally noticing the space between the out breath and our next in breath.
And finally noticing the space between the in breath and our next in breath.
As we are applying this curiosity to our breath,
This unconditional anchor that is always here for us in every moment of need.
We can gently start to bring attention to any noise around us.
To any smell in the room.
And the sensation of touching our clothes,
Our skin or the ground.
And before ending this meditation I invite you to express gratitude for the love that you give yourself,
The care,
The time you spend taking care of your mind and your body.
For taking this moment for yourself.
Whenever you are ready you can open your eyes and I wish you a beautiful day or a beautiful night.
