Good morning,
This is Johnson Chong and welcome to this morning's short meditation for grounding.
When you're ready,
Find a comfortable seat,
Either on a chair or on the edge of your bed or on a meditation cushion.
Take the left hand over the heart space,
Right on the sternum,
And place the right hand on your navel.
On the inhale,
Visualize the breath expanding into your hands,
The ribs expand,
And the heart expands.
On the exhale,
Let the heart ground,
Ribs ground,
And belly anchors down.
Again,
Inhaling,
Expanding the belly,
The ribs,
And the heart.
Then exhale,
Softening the heart,
The ribs,
And the belly.
Continue deepening this three-part breath,
Taking your time to linger in the spaciousness of this breath.
And while the breath is breathing,
Simply stretch your eyes downwards as if you're looking towards the cheekbones.
Now stretch your eyes upwards as if looking towards the hairline.
Keep the breath smooth and steady,
Feel the breath,
That's it.
Now stretch your eyes towards the right corners.
And return your eyes to the center and stretch them to the left.
Allow your eyes to come back to the center.
Continue your breath in its slow,
Natural state.
And while that's happening,
Slowly draw a clockwise circle with your eyes,
Up towards the hairline,
Over to the right,
Down towards the cheekbones,
Over to the left,
Up towards the hairline again.
Feel as slowly as you can,
Really feeling into the space in your eyes.
As we create space in the breath,
We create space in our eyes,
Preparing our eyes to see through freshness for the day ahead.
Whenever you're ready,
Reverse the direction of those circles,
Going counterclockwise,
Lifting the eyes up towards the hairline,
Over to the left,
Down towards the cheekbones,
And over to the right.
Continue circling,
Allowing the breath to simply breathe itself,
Everything slowing down.
And feel deeply into those sensations of stretch,
Of expansion,
Of preparation.
When you're ready,
Release the circling of the eyes,
Drop your hands onto your thighs,
Palms either facing up or palms facing down,
You choose.
Take a deep breath in through the nose.
Exhale,
Sigh to release.
Again,
Inhaling through the nose.
Exhale,
Sigh through the mouth.
Again more full breath like so,
Inhale and exhale.
From this space of receptivity,
Visualize your day ahead,
What it is you have to do,
Who you have to meet,
The kinds of experiences you're about to have.
And wouldn't it be nice if everything that was to happen on this day were to unfold in the most aligned graceful way possible.
Breathe into that reality and invite that into this present moment.
And your heart fills up with a sense of deep gratitude and excitement for what's about to happen.
And you sit in the simplicity of your breath just for a few more moments,
Patiently awaiting the day that lies ahead.
And you sit in the simplicity of your breath just for a few more moments,
Patiently awaiting the day that lies ahead.
And you sit in the simplicity of your breath just for a few more moments,
Patiently awaiting the day that lies ahead.
And whenever it is that you are ready,
Slowly open the eyes and take in the day with a sense of wonderment and deep awe.
Thank you for listening.
This is Johnson Chong,
And I look forward to sharing more meditations with you soon.
