Welcome to this grounding meditation.
My name is Jess and I'm so happy you're here.
Take a moment to land and settle.
Gently close the eyes or gaze down into your lap and notice how you've arrived into the space around you.
Gently start to move away from whatever it is you've already been doing today and bring yourself into this moment.
Now pause.
Be still.
Be here.
What can you notice first from the room around you?
The temperature?
Any sounds or familiar smells?
Turning your attention back to yourself.
What is your posture like?
How do your clothes feel against your skin?
How does the body feel on the surface it's sitting on?
Tuning into your breath,
Take a moment to notice it in its natural rhythm.
Without trying to change anything just yet,
What's the quality of your breath?
Is it fast or slow?
Big or small?
Does the breath feel like it's flowing in and out with ease or is there a little challenge to the breath today?
And where in the body can you feel the breath the most?
Can you feel the breath as it flows in and out through the nose?
Can you feel it sitting in the chest or the collarbones or maybe down into the belly?
Again,
Try not to fix or change anything.
Take this time just to notice,
To observe.
How does it feel to just sit and breathe?
Can you notice the gentle movement of your body as you breathe?
Perhaps finding a deeper connection by placing one hand belly and one hand chest to fully feel your breath.
Which hand is moving first?
Are you breathing more into the belly or the chest?
As you breathe,
Do you notice any tension in the body?
Again,
Don't try to fix or change,
Just notice.
And either keeping the hands as they are or allowing them to fall back down into your lap,
Can you hear your breath?
Can you feel your heart beating in your chest?
How does the mind feel?
Is it busy?
Is it still?
If the mind is wandering,
Know that that is okay.
Without judgment,
The practice is to notice,
But not engage,
And then gently bring your awareness back to your breath.
Your breath in its natural rhythm.
Can you notice the natural little pause in between each inhale and exhale?
Can you be fully present as the next breath arrives?
As you take this time to pause,
Be still,
Be here,
And breathe.
Are you noticing any changes to your mind,
Body,
Or breath?
And if there is an intention that you would like to set for this time that you've taken for yourself today,
This time of grounding and inner connection,
Then allow that time to be now.
Set your intention,
Breathe it in,
And let it land.
Take a few moments to just breathe,
You in your body,
You with your breath,
Nice and simple.
Gently start to bring your awareness back into the space around you now.
Deepen the breath if it's slowed down.
Invite some movement back into the body with a wiggle of fingers and toes.
Perhaps take a nice big stretch and softly bring yourself back into the room.
Thank yourself for this time that you've carved out of your day,
And I thank you very much for being here.
