Welcome to this practice,
Grounding in times of uncertainty.
My name is Reuben.
Relax,
Settle,
Give yourself the right to be here now.
Because you need you in this moment,
And in taking part in this practice,
You'll be tending to this.
Before we set the scene here with a metaphor,
Start by gently taking attention to your out breath,
Just the out breath,
Nice and simple,
Becoming more familiar with just the out breath as you allow the following words to just flow through you.
When we're in a place of uncertainty,
It can feel a bit like a storm that takes place inside our bodies and minds.
And this storm tends to keep us fearful.
We are not open and receptive to life.
When we are open and receptive to our experiences,
We benefit from a deeper,
More meaningful connection.
We're more centered,
Grounded and rational.
And just by doing what you're doing right now,
Focusing upon the out breath in this moment,
Helps with this.
The more grounded we become,
The easier it is to make room for the uncertainty within us,
So that it has space to come and go as you move through this.
Staying with that beautiful out breath,
Becoming more and more familiar with your out breath.
It's a bit like being high up in a tree when a storm begins,
Clinging on to the strongest branch for safety.
But this branch continues to sway,
Unpredictably too.
While you're clinging on to that branch,
Things aren't certain.
We don't know which direction it's going to sway,
Or just how intense it will get.
Clinging on to that branch means we're clinging on to uncertainty.
Coming down from the tree is therefore a priority,
And with each out breath you reclaim your sense of groundedness.
Every time you connect to that beautiful flow,
You touch the ground.
It is your sanctuary,
Your ally,
A place that you can always rely upon if you choose it.
On the ground you are centered and safe.
The storm is still taking place above you,
But you become more and more connected,
Rational and grounded whilst you are with your out breath.
The uncertainty fades into the background.
Sometimes it lingers for a bit,
But whilst you are with your out breath it remains in the background as your nervous system is being soothed,
Bit by bit and moment by moment.
Sometimes uncertainty returns,
But that's only when you're looking up and clinging on to one of those branches in the storm,
Caught up again in that automatic response of contraction and resistance towards your thoughts and feelings.
But right here and now,
Contraction and resistance doesn't serve you.
Feel yourself grounded whilst you connect to your out breath.
And if you have a very busy mind in this moment,
If you're overly distracted,
Feel free to use your mind and either hear or see the word grounded in your mind each time you experience your out breath.
You might like to mentally state this,
Grounded.
Be with this.
This is everything.
And in treating this experience like it is everything,
Your nervous system continues to soothe.
Now see if you can notice the temperature of the air as it leaves your body,
The warmth from the out breath.
You might notice the cool air coming in.
And then simply giving all of your attention to the warm air as it leaves.
I am noticing the in breath and the out breath.
As the in breath comes in,
I track that movement.
As the out breath goes out,
I track that movement.
Here's the experience of my breath,
And when I am with my breath,
Nothing can steal my peace.
I am connected,
Grounded in this moment.
Noticing the difference as you track this movement and whilst you track this movement,
You are maintaining that sense of groundedness.
You might like to notice the pause at the top and the bottom of each breath.
And this practice doesn't just help you in this moment,
It helps the other people that you are connected to as well.
They pick up on your energy,
The interactions that you share with them.
Take a moment to reflect upon some of the people in your life that will benefit from you being more grounded.
And as you bring them to mind,
You might like to put a hand on your heart and give a soft half smile,
Just like the Mona Lisa,
Just a touch.
Thank you for taking part in this,
Being more grounded in times of uncertainty is one way of how we can be part of the positive change that's going on in the world right now,
In times of uncertainty.
Thank you for being part of this change.
Best of luck,
Friends.
