Welcome to this grounding somatic meditation.
Through breathwork,
Awareness and sensory connection you'll connect with your natural state of balance,
Grounded,
Safe and open.
Take a moment to settle into a comfortable position where your spine feels long and your base feels stable so the rest of your body can soften around that center of support.
Take a slow breath in and let yourself fully arrive.
Allow the muscles of your face to soften.
Release your shoulders away from your ears.
Invite your belly to relax.
With your next exhale let go of any holding in the hips or pelvis.
Feel the weight of your legs resting beneath you.
Solid,
Rooted,
Steady.
Breathe naturally in and out through your nose.
There's no need to alter your breath.
Just allow it to flow naturally.
Notice its intrinsic rhythm.
Notice where you feel the air as it enters and leaves your body.
You may notice it at the tip of your nose or above your lip or deeper in the throat or chest.
Wherever the breath is felt most clearly,
Rest your awareness there.
If your breath is long,
Notice that your breath is long.
If it is short,
Notice that your breath is short.
If it is unequal,
Do not try to change it.
Let your breath be exactly as it is.
If your mind begins to wander,
Gently whisper to yourself,
Not now,
And guide your attention back to that single point of sensation.
The quiet movement of air entering and leaving the body.
As your breath settles,
Imagine your body softening into the space around you.
Feel your shoulders drop a little more.
Your hips grow heavier.
Your ribs expand and release effortlessly.
And begin to awaken your senses,
Shifting from thinking to feeling.
Imagine you're sitting in a serene natural space,
Perhaps a quiet forest clearing,
A soft meadow at dawn,
Or the edge of a calm lake.
There is no right or wrong place.
Allow your body to choose the landscape that feels nourishing.
What do you smell in this imagined space?
Maybe damp earth,
Pine,
Fresh air,
The scent of sun warmed grasses.
Through your closed eyes,
Notice any patterns of light,
Shifting shadows,
Soft colors,
A quiet glow.
Feel the air on your skin.
Is it like morning mist,
Warm like sunlight filtering through leaves?
Let your skin drink in these sensations.
If you open your mouth,
Can you taste the air?
Crisp like mountain breeze,
Or sweet and warm like summer wind?
Now listen.
What sounds are present,
Both in the room and in your imagined landscape?
Let them enter your ears like waves,
Arriving,
Dissolving,
Arriving,
Dissolving.
Bring awareness into your body.
How do you feel within?
Perhaps you notice warmth,
Tingling,
Stillness,
Or even some discomfort.
Whatever arises is welcome.
Simply observe.
Simply allow.
Return your awareness to your focal point,
At the tip of your nose,
Or just above your lip,
And feel the point where the breath touches your skin.
Feel the body receiving each inhale,
And releasing each exhale.
Just following the breath.
Sense the aliveness in the breath.
The subtle vibration that moves through your throat,
Your ribs,
Your belly.
Feel the natural rhythm of life flowing through you,
Like an internal tide.
The spontaneous rhythm of life,
Moving through your body.
The ocean of air around you,
Moving through your nostrils,
Your throat,
Your eyes,
Your lungs.
Imagine your entire skin breathing with you.
Each pore open,
And receptive.
Expanding with each inhale.
Softening with each exhale.
Feel how the air brushes against your skin.
Feel the ground supporting you.
The quiet hum of your living,
Breathing form.
Bring your attention to your heart.
Sense the gentle pulse of life here.
Now,
Invite a feeling of gratitude.
Maybe gratitude for this moment,
For your breath,
For your inner landscape,
Or for the steady earth beneath you.
Let that gratitude expand outward.
Filling the imagined forest,
Meadow,
Or lake around you.
And then radiating to all beings everywhere.
May they be safe.
May they be peaceful.
May they feel loved.
Place your hands over your heart.
Take a slow,
Deep breath in.
And exhale completely.
Silently repeat,
I am safe.
I am supported.
I am loved.
Let these words sink into your body.
A soft anchor you can return to any time you need to feel calm and connected.
Carry this steady,
Rooted awareness with you as you move into the rest of your day.
Thank you for sharing this moment of stillness with me.
Until next time,
Stay rooted and connected.
Transcribed by https://otter.
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