Welcome to the Earth-Sky Grounding Meditation practice.
Use this practice anytime you want to deeply ground within.
Ensure you're sitting in a safe,
Comfortable space.
You can be sitting down on the ground on a mat.
You can be sitting on a sofa,
Chair,
Bed.
Ensure your feet are not hanging in the air,
Wherever you're sitting,
However you're sitting.
Ensure that your feet have some stable base.
And once your feet have some stable base,
Also ensure that your spine is supported,
Whether it's supported by itself or with a support behind a wall,
The back of a chair,
Sofa.
It doesn't matter so much how you bring in the support,
Whether the support is directly from your body or from props.
All that matters is that in this moment,
Your body and your being feel supported.
So ensuring our feet have a stable base,
Ensuring our back feels supported.
If you feel comfortable,
Close your eyes or you bring your eyes gazing downwards at about a 30 degree angle,
Gazing at almost nothing,
Just allowing your eyes to rest at one spot if you're not comfortable closing them.
Now bringing all of your awareness to your breath.
And as you take the next breath in,
Noticing how the belly rises with the air coming in,
Noticing this rise of the belly and allowing the air to continue flowing in as is comfortable.
And then holding at the top for a moment,
Two,
Three,
Four,
And gently letting the air out slowly,
Gently through the nostrils,
Through the mouth as and what feels comfortable to you at this moment,
Letting it all go,
Letting the belly fall,
Letting it all go.
With the next breath,
Bringing awareness to your base,
To your seat,
To your sitting bones.
Now imagining as if an ankle were dropping right from the center of your physical body around the navel,
As if an ankle drops from there,
Goes down the tailbone and down into the earth,
To the center of the earth and the ankle stabilizes there.
Allow yourself to notice the stability of it.
With your next breath in,
Allow the air to enter from the center of the earth where the ankle has reached,
Allowing this air to come in through the tailbone,
Up the spine,
Move towards the heart,
The chest,
And then pause for a moment there and allow the exhale to move from the heart chakra,
The center,
The chest,
Up towards the crown,
The top of your head,
And allow it to exhale further up as if reaching the sky.
And the next inhale,
Allow the inhale from the universe up above,
From the sky up above,
Bring the inhale through your crown chakra,
Down towards your heart,
Chest.
Allow this inhale to expand your chest,
Expand your belly,
Continue expanding and pause at the belly expansion.
And as you exhale,
Allow this air to go down through the spine,
Through the tailbone,
Through the root chakra,
Down into the earth.
Allow the next few breaths to be normal,
Just as is,
And take a moment to notice what's present in you right now.
Allow the quiet,
The stability,
The sthirta,
And sthirta is a Hindi word for grounded stability.
Allow the sthirta to flow and expand itself in your entire being.
And with the next breath in,
Align the air to come in from the center of the earth,
Come in through the root chakra,
Through the sacral chakra,
Through the solar plexus,
Up to the heart chakra,
Pause in there for a moment,
And align the exhale to move up from the heart to the throat chakra,
To the ajna chakra,
To the third eye,
To the crown chakra,
And up into the sky,
Letting it all go,
Releasing it all.
And the next in breath,
Bringing in the air from the sky,
Allowing it to flow into the crown chakra,
To the third eye,
To the throat chakra,
To the heart,
Filling up the heart chakra,
Going further down into the solar plexus,
Allowing the belly to rise,
And pausing a moment here,
And then align the exhale to go through the solar plexus,
To the sacral,
To the root,
And down into the earth,
Letting it all go.
And taking the next few moments,
Just relish what's present.
Allowing the next breath,
Next inhale through your nose,
Allowing it to gently expand the entire body,
Creating space in the entire body to take in the nourishment from the earth and the sky,
Pausing for a moment,
Allowing this nourishment from the earth and the sky to blossom every cell in your body,
And then releasing from the mouth,
Allowing the exhale to let go of anything and everything that served its purpose,
Letting it go from the mouth through the breath and a sigh,
Oh,
Letting it all go.
Coming back to the normal breath,
No controlling of the breath,
Just dropping into the natural breath as is in this moment,
Bringing awareness to the base of your body,
Your sitting bones,
Bringing awareness to the pelvic floor,
Bringing awareness to the belly,
Maybe placing one of your palms,
Palms facing down on the belly,
Lightly,
Gently,
Feeling the rise and fall of the belly as the breath naturally goes in,
Goes out,
Bringing awareness to the chest around the heart,
Noticing the gentle rise and fall of the chest as the breath goes in and goes out naturally,
And then placing the other hand,
Arm facing the chest,
Gently around the heart,
Around the heart chakra,
And then noticing how both the chest and the belly softly rise up,
Gently fall down,
Noticing the warmth between your palms and your body,
Bringing in a smile to your face,
Bringing in some love and compassion and warmth to your body,
To your being in this moment,
Taking in the nourishment from the sky and the earth,
Knowing that it's always here,
Right here for you,
Available for you at all given moments,
Allowing yourself to drench in that gratitude,
Allowing yourself to feel the grounding through the earth,
To feel the abundance through the sky,
And if you may,
If you feel like,
Repeat the words out loud or in your mind,
I allow the universe to take care of me,
I allow the universe to bring in abundance,
I allow abundance to flow in every shape and every form,
I open up to receive love,
Abundance,
Growth,
Healing,
Evolution,
And with the next exhale,
Letting go of anything and everything not needed,
Ooooh,
Slowly,
When you feel complete,
Allow your hands to come to your laps,
Come to your lap,
Allow your awareness to feel the seat you're sitting on right now,
Become aware of where you are,
What you're sitting on,
Eyes still closed,
Become aware of the breath,
Bring to awareness where you are,
Which room,
What space,
And then slowly bringing your chin closer to your chest,
Looking down,
Gently opening your eyes as and how feels comfortable,
Looking at your own body as you do that,
Allowing there to be a gentle smile,
Smiling to your own body,
Allowing your body to drench in the love,
Your own love,
The abundance,
The universal abundance,
And the nurturance from the sky and the earth and everything in between.
Have a beautiful,
Beautiful day,
Have beautiful moments ahead.
Thank you.
