Hello and welcome to your Surrender and Ground Meditation.
My name is Sarah and I'm so happy that you're here.
So let's start by finding a comfortable seat.
We're going to be here for around 10 minutes,
So somewhere that you can be comfortable and still for that amount of time.
So if sitting on a chair helps you find that position with a straight back,
Tall spine or even lying on the floor then absolutely take that and something under your bum if you're on the floor like a cushion or a blanket to prop up your hips will also really help.
And then just closing down your eyes and allowing yourself some space to arrive.
So initially maybe a couple of wiggles.
It's really hard to just suddenly be still,
So not expecting too much of yourself,
Just giving yourself space to arrive.
So maybe some shoulder rolls,
Maybe just kind of a couple of neck rolls.
And then we're gonna take a few rounds of those deeper breaths.
So deep inhale through your nose and the sigh is like a soft release out through your mouth.
And keep going with those in your own time.
Allowing yourself to just be you as you arrive in this moment.
So no need to be in some kind of meditation space,
Whatever that looks like.
This time is just precious time for you to sit with yourself.
Welcome all of you into this space and notice and just notice.
So patiently you arrive with yourself.
Taking a couple more rounds of those deeper breaths with the inhale.
Maybe your belly starts to fill a bit,
You really start to fill your body with this new breath.
And then you just release.
And then just allowing your breath to return to whatever normal is,
Whatever a natural breathing is for you.
Just allow that.
And bringing your attention to the part of you that's being held up by the floor.
So if you're seated then bring your attention to your seat connecting to the earth.
And just noticing how you are fully held up and supported in this moment by the ground underneath you.
Can you just drop a little bit further into that seat,
Into that space?
Can you just soften?
Surrender your body down to the earth and notice how she holds you.
But without slouching,
So we still have this tallness in our spine,
The crown of us,
Our head is elevated towards the sky.
So you have this line of energy,
Crown,
Tall and seat fully supported by the earth.
I'm really starting to visualize the earth that is holding you.
This solid foundation,
This unmoving foundation that is holding you and providing support.
Can you soften into that support?
This sense of doing less.
No need to hold yourself up,
No need to control.
You just drop a little further.
As you drop maybe you notice other parts of your body that you're just kind of holding on to unnecessary tension and you soften into those spaces too.
So softening through your forehead,
Softening through your jaw,
Softening through your belly.
And you can use the breath to support this.
Exhale just softens you.
And there's a sense of being fully held by the earth.
So bringing your attention now to your breath.
This really personal experience of your own breath.
Allow it to draw you in.
No need to change it,
Just start following it.
And then as you exhale you just let go of what you no longer need to the earth.
And as you inhale you take in new breath,
New life.
You exhale what you don't need.
You inhale more of what you do need.
Exhale letting something go,
Surrendering.
And you inhale new breath,
New life in this moment.
Keep going with that.
No need to think too much about what you need or what you don't.
Just allow your breath,
Your body to keep moving with this sense of new life.
To keep moving with this sense of new life,
New breath.
And releasing old into the support of the earth.
Nothing to get right,
Nothing to get wrong.
You are absolutely enough in this moment.
And if you find yourself thinking too much,
You just soften back,
Sit back.
You watch the thought come in,
You watch it go,
You're patient with it,
You're kind with yourself.
Couple more rounds of inhaling new breath,
New life.
And exhaling what you do not need.
And then just release any effort and sit back,
Rebound from this exercise,
This meditation.
Just a sense of sitting back and resting in being.
You just drop everything.
And from this place of quiet that you have created,
From this place of a little more stillness,
I invite you to set an intention to take away from your practice with you into your day.
It doesn't have to be profound,
Just whatever kind of you hear.
Maybe it's just to go a little more softly,
A little more kindly to yourself,
Knowing you're fully held and supported by the earth.
That's nourishing you.
And then just bringing your hands together and rubbing your palms together to generate some heat and then placing one hand on your heart and one hand on your belly.
And just breathe into that space,
Receive your own warmth,
Let it nourish you.
And then just gently,
Slowly opening your eyes,
No rush to come back,
Go slowly,
Let the practice keep working through you as you move off into your day.
Thank you very much for joining me.
I wish you a beautiful day.
