Welcome,
I'm Vicky from Equanimity Yoga and I'd like to thank you for listening to my standing grounding meditation exercise.
So let's get started.
If you're wearing shoes I recommend you take them off so you can really feel the soles of your feet onto the surface on which you are standing.
And let's come to a place where we're standing comfortably.
Maybe the feet are hip width apart,
Maybe they're a little closer,
Whatever feels right for you.
And I'd like you to allow yourself to either close the eyes or maybe find something that's directly in front of you that isn't moving to just gently focus on.
Helps with balance.
Allow yourself to come to your breath.
Let in your inhales and exhales happen without effort in and out through your nose.
Just taking a few breaths here.
Just bringing that focus to the breath.
And with your next exhale as it comes in through the nose,
Feel it travelling down towards the feet and just let it rest with the soles of the feet on the earth.
Carry on breathing however is comfortable for you but keeping that focus with the soles of your feet.
I'd like you now to move your awareness to your left heel and the earth underneath your left heel.
Maybe shifting your weight a little bit over towards your left heel.
Now allowing that weight to move to the soft part of your foot just before your little toe.
The outer corner of your foot maybe.
Now taking that awareness and maybe shifting the weight to the soft ball of the foot just before your big toe on the left.
Now we're going to work through the right.
So take in that weight and that shift of awareness to your right heel.
The soft part of your foot just before your little toe on the right.
And then to the ball of your foot just before your big toe on the right.
So you can work through this a couple more times if you like.
Working through left heel,
Outer edge of the left foot underneath the ball of the left foot and then to the right heel,
Outer edge of the right foot underneath the ball of the right foot.
Going back to the left heel.
And you may find as you shift your weight and shift your awareness you're making a little motion in a figure of eight.
Each time you gently shift your weight allow for your awareness to really come to the ground below that part of your foot.
So taking a couple more of these movements that shift of awareness,
That gentle shift in weight.
Holding on to your focal point if that helps.
And then when you've worked equally each side and you find yourself back at the ball of the foot underneath the right big toe just see if you can allow for your feet to have the weight spread evenly through the front of the feet,
Through the heels and the left foot and right foot.
We're going to now use our breath to help us feel a little more grounded.
So once again bring in your focus to the inhale and the exhale.
And on your next inhale I'd like you to imagine that that breath is coming from the soles of the feet,
Travelling up the centre line of the body all the way up to the crown of the head,
Maybe beyond.
On the exhale feel that breath coming down through the centre line of the body,
All the way down the legs into the soles of the feet,
Maybe allowing yourself to root down into the earth.
Let's work a few more of these breaths.
Inhale in,
Up that centre line of the body.
Exhale all the way down the body to the feet,
Maybe into the earth.
Taking one or two more breaths this way in your own time.
That beautiful feeling of uplift on the inhale and then that feeling of steady grounding on the exhale.
Let's take one more of these breaths.
Inhaling to the crown of the head and beyond.
Exhale,
Allowing for that awareness to move down the feet into the earth.
And just allow your breath to gently release focus and stay with that sensation of your feet resting onto the earth.
We're going to just take a moment here to consider that sensation of weight of our body resting onto the earth.
So gravity,
One of the most important forces in the universe is pulling us towards the centre of the planet.
It allows for our body to rest safely on the earth.
Allow yourself to take a moment to notice that sensation of gravity anchoring you to the earth.
Allowing you to feel grounded,
Feel centred.
Just taking another moment here,
Maybe letting your effortless breath,
The weight of your body and the soles of your feet and that sensation of gravity allow you to find a few moments of stillness,
Of being grounded.
And then when you feel ready,
If you chose to close the eyes,
You may want to just softly blink them open and maybe just release in your focus on that focal point if you chose to not close the eyes.
Very slowly and mindfully,
Just allowing one foot to gently lift from the floor and then the other foot gently lift from the floor.
Maybe take a nice inhale through the nose and a big exhale out through the mouth.
And we've finished our exercise.
So I hope you feel grounded and centred for the rest of your day.
Thank you so much for listening.
