This is a mindfulness meditation to get grounded.
The body is always in contact with something,
Whether it's a chair,
The ground,
Your bed,
Or the air around you.
This meditation offers a powerful way to quickly tune into your present time experience.
Be mindful of these points of contact with the earth at any time,
In meditation or throughout your daily life.
The sensations are generally easy to feel,
Making this an ideal practice for beginners to mindfulness.
You may do this practice in any position,
But I recommend trying it while seated.
Begin to either close the eyes or soften the gaze.
Bring the awareness within.
Take a few slow,
Deep breaths.
As you inhale,
Puff out your belly like a big balloon,
Fill up the chest,
Inhale all the way up.
Then as you exhale,
Drop down into your body.
Make any minor adjustments that you need to help the body be at ease.
Just for a few moments,
Practice meditation in stillness.
Begin by noticing any places that the body has contact with something else.
Do you feel any contact between the feet and the floor?
Pay attention to the physical feeling of the feet.
The feet.
Bring the awareness to the feet.
There is nothing special to do.
Just observe how the feet feel in this moment.
Only observe the qualities,
The sensations in the feet without attaching any stories.
Continue up to where you can feel the contact between your seat and the cushion that you're sitting on or the chair that you're sitting on.
The connection between your seat and the earth.
Practice any contact or pressure that you experience in the upper thighs with the chair.
Rest your awareness here.
Mindfully observe what this feels like in the body.
Stay present.
When we first begin investigating mindfulness of the body,
We may notice several sensations grabbing our attention at once.
To help keep our mind focused,
Try using a mental note or simple mantra while observing a specific place in the body.
For example,
Now that we are focusing on our seat supported by the earth,
Think,
Seat,
Seat.
Or if you think a command would work better,
Which sometimes it does,
Try,
Feel the connection between my seat and the earth.
Feel my connection between my seat and the earth.
If it feels comfortable to you at any time,
You may practice linking the rhythm of the words with your inhales and exhales.
Now bring the attention to the hands.
Imagine in the hands.
Be aware of the hands however they may be resting.
Simply be aware without trying too hard.
Feel the places where the hands may be touching each other or resting in the lap or resting on the knees.
Focus on whatever part of the hand is in contact with something else.
Feel the hands with complete awareness and feeling.
Now see where you can feel the sensation of the clothes against the surface of the skin.
Scan the body to see where this sensation is present.
It may be easiest to feel the places where the clothing stops and the skin is exposed,
Such as the arms,
The neck,
Or ankles.
Keep the awareness on where the clothing meets the surface of the skin.
Now,
Bring your awareness to where the surrounding air meets the surface of the skin and body.
Bring full awareness and sensation of the air on the skin and the air that surrounds the body.
You may notice that the temperature of the air feels different on the palm of the hand than it does on the back of the hand.
You may also feel slight wind or breeze if you are sitting outside.
There is no right or wrong.
Stay present.
Without going down the rabbit hole of stories attached to the experience,
Simply notice the qualities of the experience without judgment.
Complete awareness.
Be true to your own experience.
Bring mindfulness to the points of contact during the day.
Throughout your day,
Notice the feelings of the feet in contact with the earth,
The sensation of sitting in a chair.
Feel your hands,
Clothing against the skin,
And all of the space surrounding you.
Allow yourself to expand wider into the space that surrounds you.
Take a slow deep breath in through your nose.
Puff out your belly like a big balloon.
Fill up the chest.
Inhale all the way up.
In the mouth,
Let it go.
May the entire universe be filled with peace,
Joy,
Love,
And light.
May the light of truth overcome all darkness.
Victory to that light.
Thank you so much for practicing.
Om shanti,
Shanti,
Shanti.
Peace peace peace.
