MIDL 3 / 7: Grounding in Touch

Close your eyes very lightly.

And start to be aware of what it feels like just to be here.

Experiencing any warmth or coolness within your body.

Experiencing any feeling of heaviness.

Becoming aware of the place where your body touches the chair or the floor.

Just feeling the whole of your body.

To help point your awareness to the feeling of just sitting here.

Silently repeat.

Sitting.

Sitting.

Gently bring your awareness down to the place where your buttocks touches the chair or the floor.

And silently repeat.

Touching.

Touching.

Bring your awareness back into the whole of your body.

Feel yourself just sitting here.

And silently repeat.

Sitting.

Sitting.

Feel what it's like just to sit here.

Gently bring your awareness to the touch of your buttocks on the chair or the floor.

And silently repeat.

Touching.

Touching.

Bring your awareness to the touch of your left foot.

And silently repeat.

Touching.

Touching.

To the touch of your right foot.

Touching.

Touching.

To the whole of your body.

Sitting.

Sitting.

To the touch of your buttocks.

Touching.

Touching.

To the touch of your left foot.

Touching.

Touching.

To the touch of your right foot.

Touching.

Touching.

To the whole of your body.

Sitting.

Sitting.

To the touch of your hands.

Touching.

Touching.

To the whole of your body.

Sitting.

Sitting.

Left foot.

Touching.

Touching.

Right foot.

Touching.

Touching.

Your hands.

Touching.

Touching.

Whole body.

Sitting.

Sitting.

Now bring your awareness back into the feeling of just being here.

The heaviness to touch.

And when you're ready,

You can gently open your eyes.

Thank you for spending this time meditating with me.

Take care of yourself.

And goodbye.