Welcome to this space of stillness,
A gentle pause in the rhythm of your day.
I'm Sarah,
And I'll be guiding you through this meditation.
Settle in,
Breathe deeply,
And allow yourself to arrive fully in this moment,
Grounding into the here and now.
Take a deep breath in through your nose,
And a slow breath out.
Again,
Take a deep breath in,
Feeling the body move with the breath,
And a long breath out.
One more time together,
A deep breath in,
And exhale to let it go.
Now allow your breath to return to its natural rhythm,
And bring your awareness,
Your attention to the tips of your toes.
As you breathe,
Slowly start to move your awareness up the body,
Just noticing any sensations you may feel.
Beginning at the toes,
Moving up the feet and across the heels,
Over the ankles,
Up the calves and the shins,
The knees,
The upper legs and the pelvis,
Up the torso,
The lower back and abdomen,
The chest and shoulder blades,
Across the shoulders and down the upper arms,
The forearms,
Across the palms and the back of the hands,
Down each finger,
Moving back up to the neck,
Along the jawline,
Across the back of the head and the face,
Moving along the lips,
The cheeks,
The eyes,
The forehead,
And all the way to the crown of the head.
Just noticing and acknowledging how your body is feeling in this present moment.
Moving the awareness now to any parts of your body that make contact with the floor,
The feet,
The glutes,
The legs,
Maybe the back and the arms and the head if you're lying down.
Notice how your body feels on the floor or your chair,
The weight,
The temperature.
Imagine now that your body is growing roots down into the floor,
Anchoring you here in this moment,
Grounding you in the here and now.
Your body is here,
Your mind is here.
There is no past or future,
Only now.
Imagine the roots growing deep and strong,
Able to adapt to the changing moments,
Keeping you strong and flexible,
Rooted down deep in the fertile soil of this moment.
Holding this image in your mind's eye,
Repeat after me,
Either out loud or to yourself.
I am here.
I am present.
I am grounded.
I am grounded.
I am here.
I am present.
I am grounded.
I am here.
I am present.
I am grounded.
Take a deep breath and exhale,
Releasing the mantra and the image.
Slowly deepen your breaths,
Bringing your awareness back to the space around you.
When you're ready,
Bring one hand to your heart and the other to rest on top of it.
Bow your chin to your chest in gratitude for this present moment.
Thank you for sharing your practice with me today.
I hope you have a wonderful day,
And I'll meet you back here next time.
