Landing And Settling Mindful Meditation

So take a moment and grow tall as if the crown of your head is reaching up to the sky.

Take your hands on your legs and then take a moment to get really slouchy,

Head forward,

Spine forward.

Take any little movement that you need and then I'll meet you back in that middle place,

Not too tight,

Not too loose.

And at the end of your next exhale,

At the very,

Very end,

I want you to pause like you're at a stop sign and really stopping and close your eyes if that's comfortable for you.

Allow yourself to land here.

Your body is here.

It's our mind that takes us out of the present moment.

So connect with whatever is touching the ground,

Your cushion,

Your sofa.

Draw your attention from the soles of your feet up your legs to your hips,

Your pelvis,

Your sacrum.

And as you hang out here for a moment,

Ground down a little more through your sitting bones.

So feeling that earthing quality.

Just where your hands meet your legs.

Notice the rise and fall of your breath.

Moment to notice if you're holding in any obvious way in your body and invite yourself to relax,

To release,

To the extent that you can.

And with each exhale,

Land here a little more body fully present,

Mind connected to the breath.

One of the most challenging things that we encounter when we sit is our mind always taking us somewhere else habitually going everywhere but here.

And so see if you could anchor yourself in your breath,

In your body.

And of course,

We're going to be talking about that so much in this series.

Okay.

And for the next three breaths,

Each time you breathe in,

Just say lightly in your mind in and each time you breathe out,

Say out.

For the duration,

The length of the breath,

Like you're singing the words in.

Notice that pause and then out like that.

Gently blink your eyes open.

I want you to gaze down and forward.

So we're still in this meditation,

But now you can notice shapes and light.

Make them open even more and releasing out of this formal meditation and bringing this into the very next moment.