Grounding Practice For Being Present

Go ahead now and find a comfortable place to sit,

Some place that feels pleasant to you and just focus on your breath.

Breath moving in and breath moving out,

However it chooses to be is okay.

There's no right or wrong way to breathe.

In and out the nose or in and out the mouth is your choice.

Breathing easily and freely,

Easily and freely.

Begin by letting the awareness move towards the top of the head,

Noticing any sensations around the eyes.

You can even create a gentle bilateral stimulation letting the eyes move from the left side to the right side,

Creating the infinity sign or a sideways figure eight.

Letting the eyes move easily and freely from the left side to the right side and going up and over and around and up and over and around.

Finding your way back over to the bridge of the nose each time.

It's okay if your mind becomes distracted,

Takes you away or pulls you away into what's happened in the past or where you have to go next.

Just gently pull yourself back to the present moment with the next breath.

Breathing into any pleasant feelings you feel with each inhale and each exhale.

Seeing any sensations in the body that feel pleasant to you.

Letting that awareness continue to drop down to the nose.

Breathing in and breathing out through the nose or the mouth.

Becoming aware of any sensations around the nose or the roof of the mouth or the soft palate.

Feeling breath move.

We continue to drop away from the headlands,

Away from the noise,

The thoughts,

The judgments,

The to-do's,

The should's,

The self-doubts,

The worries.

Whatever the head fills the mind with as truth,

We know as an illusion of truth.

Because this is not where authenticity is.

Authenticity is down below the noise of the head and into the heart space.

So letting your awareness continue to move down the throat,

Down to the shoulders,

The arms and the hands.

Noticing where they feel pleasant to you,

Resting on the lap or in the lap.

Or you can even place one over heart center.

Letting the rise and fall of breath move.

Underneath the hand easily and freely.

Inviting that awareness to just continue to notice any sensations around the chest,

The lungs,

The ribcage.

You can place your hands anywhere on the body you would like just to become aware of these feelings,

Of these sensations.

Breath is your light tool.

Breath is what brings you back to the present moment.

It is what brings you back into the body.

As we continue to breathe,

We move out of that head space and into that heart space,

Into that place of rest and digest.

Into that place of relaxation and calm.

Just continuing to be aware of any sensations around the chest,

The lungs,

The ribcage.

And letting that awareness continue to drop lower in the body.

Down to the abdomen.

That core center,

Those group of muscles right around the navel that allow us to sit up comfortably tall.

Just continuing that journey down to the lower abdomen.

Our place of creativity,

Our feelings.

Continuing that all the way down into your root center.

Letting your seat beneath you,

Your legs and your feet connected to the floor.

And the floor connected to the earth.

And if you'd like to take this a step further,

I invite you to imagine,

Visualize or sense beautiful luminescent roots extending down from the base of your spine and out each foot as if you are this luminescent tree or flower.

Visualize yourself with these roots extending all the way down into the floor and all the way down into the earth.

Moving down layer by layer by layer.

Just letting them twist and turn and vine and go as deep as feels pleasant to you.

Into the soil.

Into whatever earth feels right to you.

Passing underground rivers and streams and oceans and cities.

Crystal caves.

Just exploring each level with awareness,

Curiosity.

Enjoyment.

Until you get to the heart of the earth.

Until you get to the heart of the planet.

And as you reach this center,

You're invited to see,

Feel and sense the heart of Mother Earth.

You might imagine it to be this luminescent crystal or stone full of life force energy that connects you to the animals,

The plants,

The trees,

The minerals,

The oceans,

The forests to all of that prana.

All of that life force energy.

Knowing that as you connect to this heart of the earth,

As you connect to the heart of Mother Earth,

You can receive nourishment.

It will recharge,

Renourish,

Replenish,

Renew.

Coming in through these roots,

Knowing that these roots connect your heart to the heart of the planet that connects you back to yourself,

Back to others,

Back to all of this life force energy that is yours to drink up,

That is yours to nourish yourself.

That you can bring this up through your roots,

Up through your chakras,

Your energy points in the body.

Up to your heart center,

Filling up your cup all the way up to the top of the head,

To the crown.

So you might gently bring this up with your hands or imagine or sense pulling this crystalline grid up,

This energy up from the earth,

Up through your roots,

Up through your heart center and even peeling that expand out into each arm and out into each hand which are extensions of our heart center.

Just inviting that to move up and through all the way to the top of the head,

Filling every muscle,

Every cell,

Every tendon,

Every fiber of your entire being.

Breathing that in and not only does this life force energy do these roots that you have connected to ground you and center you right here where you belong but you can also use these roots to move out anything that doesn't belong to you,

Anything you've collected from other people,

Other places,

Other environments.

You can move that down through your roots.

You might imagine or sense Mother Earth's heart as this big beautiful magnet drawing down anything and everything you're ready to let go of.

Anything that you're ready to move out and to move down,

To recycle back to the earth,

Recycle back to Mama Gaia.

She is so good at recycling.

Let her take care of that.

It does not have to be yours to hold.

You do not have to be the container for everyone else's energy.

You're only responsible for your own.

We consciously and unconsciously take on other people's feelings,

Problems,

Energy,

Thoughts.

You may or may not get visuals.

You could see colors,

But whatever it is,

Sometimes it's aches and pains in the body.

Just notice anywhere,

Anything you might be holding something or just with a clear intention of I release anything that does not belong to me or serve me in this moment,

Anything that is not of my greatest purpose,

I release and let go.

Anything that does not serve my purpose,

I release and let go.

Knowing that everything else will be taken care of.

So just really feeling yourself connected below,

Knowing that you can use those roots to send down and send out anything that doesn't belong,

But also bring up that life force energy.

And as you connect above or as you connect below,

You can also bring that energy up and around you,

Up above you,

Letting that awareness move to the top of the head above you to that life source energy from above,

That cosmic light,

Pure divine consciousness to any of light beings that are 100% pure love and light.

You're invited to connect above and bringing down that life source energy from above and letting that move through the top of the head,

Through the crown,

Behind the eyes,

The nose,

The throat,

Down into the heart center,

Inviting that to connect and move out into each arm and out into each hand,

Through the back of the shoulder blades,

Opening up those wings.

You can even let those arms move out to the side,

Come up above,

Pull down that cosmic light,

Letting that move gently down,

You might imagine,

Sense or feel this as illuminating pure light of golden consciousness,

Of pure white light energy.

It might even have ultraviolet flecks in it,

Whatever it is,

It's perfect for you.

And just seeing and feeling that melt down,

Just pour down from the top,

Down through you and around you and feeling that connect and meet right at the heart center where it expands out into this beautiful cosmic light,

Expanding in all directions and with each inhale,

It just gets brighter and brighter and bigger and bigger as the roots below and the roots above come together at heart center.

And with each inhale filling you up,

That light is filling you up and expanding out of you,

Out of your physical body,

Out and around you,

Feeling yourself supported above and below and all around you as this big beautiful pillar of light.

You are the vessel connecting above and below.

You are the clear vessel for pure divine consciousness to flow through and to receive higher consciousness through whatever creative modality you choose to express.

This is your light tool.

This is your divine gift,

Birthright to be able to embody and use,

To heal,

To create,

To cleanse,

To manifest.

So breathing in a moment and just noticing what it feels like to be in this space,

To move in this space,

Knowing that this goes with you wherever you go.

You just have to create the intention that this is your space that belongs just to you,

Where negative energies can be transmuted,

Where alchemy takes place for divine healing.

So just breathe,

You don't have to do anything special but just breathe.

Breathing into this heart space,

Breathing into this place of awareness.

Breathe.

Feeling into whatever sensations are coming to the surface for you.

And if you'd like you can continue to create some gentle movements with the neck and head,

Continuing to explore,

Using the fingertips to explore any pleasant sensations.

Letting the body guide,

Letting your intuition guide with your hands,

With your movement.

Your head does not have to be working.

Your head does not have to be on.

You don't have to be thinking.

This is a vacation from your head.

This is where you get to be and just feel into anything that's pleasant.

Letting that intuition,

Your intuition be your resource.

Your body is your resource.

Your intuition is your guidance to continue to move into what feels pleasant.

Finding some movement,

Finding some gentle stretches through the neck,

Through the head,

Through the fingertips to explore anywhere that feels pleasant along the back of the neck,

The base of the skull,

Up around the ears and all those nerve endings on the ears,

And the facial muscles all the way up to the top of the head and all the way down to the shoulders.

You can move the shoulders.

You can move the arms.

You can fold and bend at the hip,

Creating some gentle arches and gentle rounds of the spine,

Opening up the spine and the torso.

Just creating some gentle movement or circles through the hips.

Finding your way into whatever movement feels best to you.

If you choose to stay seated,

Stay seated.

If you choose to move up to the knees or move up to hands and knees or even all the way up to feet,

Honor that.

Go with that.

There is no right or wrong way to explore this.

It is just what feels best to you.

Feeling into each breath,

Into each movement,

And just letting it be a dance that you're painting,

That your body is painting and the canvas is all around you.

You're just letting whatever colors you want flow out onto that canvas through your movement,

Through your breath,

Through your mind of senses.

Breathe and receive any insight,

Any guidance.

You can continue to stay with the movement or you can make your way into some creative expression,

Finding your journal or finding some paper and some drawing materials around you.

Whatever insight,

Whatever guidance,

Whatever colors,

Whatever words.

You always have choice.

You never have to feel stuck.

Every movement you make is a choice that brings you closer and closer to what lights you up,

To what brings you joy,

To what feels pleasant,

To what feels playful.

As you continue to do this practice,

This will flow out into your daily life where you realize your choices on a daily basis of what you can explore and what you can do that guides you more and more into pleasure and more and more into play and more and more into joy and bliss and calm and awe and magic.

So I invite you to continue to move through whatever space feels right to you,

To move out any awarenesses,

Any insights,

Any shifts from the beginning of your practice,

Your thoughts,

Your feelings and your breath.

Taking as much time as you need to continue to be in this space.

And as you feel ready,

Finding your way to an end with Namaste.

Namaste.