Hi,
I'm Chris,
And I'm a total dreamer.
In fact,
I really enjoy the playful irony of using grounding exercises to inspire incredible ideas and get the creative juices flowing and really tap into some magic.
That's certainly one excellent way to use this meditation,
But I also created it to be used to ground yourself in preparation for a big meeting or an interview or a difficult conversation maybe.
It's simply my intention to aid you in becoming as present as possible in your body in this moment.
And there,
I hope you find a little calm,
Some clarity,
And really reconnect to yourself.
And I thank you for choosing to meditate with me today.
So let's start by choosing a comfortable and supportive position,
Preferably one that allows for as straight of a spine as possible.
If you are seated in a chair,
Root your feet down into the ground or earth.
You may choose to do so barefoot if appropriate.
If you are seated on the floor or ground,
Take a moment to root down through your sits bones,
If comfortable and available in your body.
Place one hand on your heart and one on your belly.
Gently close your eyes and take three cleansing breaths,
Inhaling slowly through your nose and exhaling through pursed lips as if blowing air through a straw,
Filling up the belly a little more with each inhale and slowly and fully emptying out with each exhale.
Feel the subtle expansion of your ribs and chest with your inhale and the delicate contraction with your exhale.
Begin to breathe slowly in and out through your nose.
Soften the forehead,
Get around your eyes.
Feel as the cool air moves through your nasal passages as you inhale,
Flows out as you exhale.
Relax through the jaw and neck and let your shoulders drop down away from your ears and draw your attention to the pauses between your exhale.
Like a child on a swing,
Notice the floating sensation at the top of the inhale and the feeling of full surrender at the bottom of the exhale.
Allow yourself to really be present in those spaces.
There is no effort,
No doing.
Simply be in those spaces for a few cycles of breath.
Now focus on the area of your heart.
Feel it beating beneath your hand.
Wherever you are right now,
Be all there.
You may choose to silently repeat a mantra such as,
In this moment,
Hold,
Free,
Exhale.
And now bring your awareness into your physical body.
Notice the sensation of the ground beneath your feet,
Your seat,
How it supports you.
Anything you need in this moment,
Comfortable.
Feel those movements now.
Scan again for any tension.
See if there's anything you can let go of with your exhales.
Now feeling the sensations on your skin,
The surfaces supporting you.
Is there anything else going on in your body right now that you've noticed before?
Lovingly give it the attention and compassion it requires.
To your breath,
Deeply feel the sensations as you inhale.
Slowly feel the sensations as you exhale.
Coming back to those pauses between the inhales and the exhales.
There's no doing,
Just being.
Enjoy the freedom of floating at the top.
Grace of surrendering at the bottom.
To your mantra,
Whatever you chose,
This moment is yours and yours alone.
Eckhart Tolle said,
Gratitude arises spontaneously.
Even if it's just gratitude for breathing,
Gratitude for the aliveness that you feel in your body.
Gratitude is there when you acknowledge the aliveness of the present moment.
Focus again on the present moment.
Your slow and steady breath that gives you life.
Really immerse yourself to just this present.
When you are ready,
Start to bring a little mindful movement back into your toes,
Flexing and pointing them.
Then slowly rotating through your ankles,
Energy to your inhalations.
Put some of that energy into your legs and your hips.
Deep,
Full inhale.
Chest,
Feeling your hands still in contact as they gently rise and fall.
Pausing at your heart to remember your experience to your day.
Relax and extend the fingers,
Wrists,
Mouth fully.
Energy into your arms and shoulders and neck.
Whatever movement here feels good in your body.
Bring some energy into your throat and jaw.
You may choose to swallow or curl your lips up into a smile.
One final conscious cycle of breath with your mantra.
Going to pause and slowly let your eyelids open.
Present,
Engaged and truly connected to your life today and every day,
Whenever you choose.
Sending big love,
Bright light and purely positive vibes your way.
And I humbly thank you for meditating with me today.
