This is a meditation practice called Rooted in Presence.
To begin,
Bring to mind a place in the natural world.
Maybe it's the room you're in.
Or maybe you choose a favorite spot in nature,
As specific as you want,
Or it can be as vague or as simple as the mountains.
Take a moment to find yourself here in your mind's eye,
Wherever that may be.
We will first start by bringing awareness to our thoughts,
Emotions and sensations.
Notice what is arising within you without judgment or attachment.
Acknowledge and observe these experiences with curiosity and openness.
Maybe there are thoughts and memories showing up for you in this place.
Try to remain open and receptive to whatever is showing up.
Letting your breath ground you in a little deeper into this place holding on to that awareness.
We will shift now the attention to the present moment and your physical body.
Engage in grounding practices such as deep breathing or body scans to connect with your body and foster a sense of presence.
Allow yourself to fully embody the present moment.
Letting go of distractions and concerns.
Start to engage the other senses to recall what this place feels like,
Smells like sounds like.
Again,
Dropping into the place more fully.
Take five rounds of breath here as you engage your senses and your body with this imagined place in the natural world.
And now that you've cultivated awareness and presence,
Gently bring your attention back to the context of your surroundings.
Notice where you are,
Who you're with,
And the actions taking place.
Merging your mindful state with your environment.
Integrating your thoughts and emotions.
Maybe you're in your room,
Listening to my voice through your phone.
Maybe you're looking out a window.
Sitting in your car before work,
Just slowly come back to wherever you are,
Naming the realities around you.
The goal is to bring that cultivated awareness and presence and what you are able to resource from within into the present moment.
