One of the fastest and easiest ways to reconnect to presence,
Especially after living disconnected for a while,
Is through meditation.
Today,
Let's reconnect together.
Let's spend about five minutes practicing presence.
Come into a comfortable seated position.
I want you to feel supported in your seat.
So sit with your hips higher than your knees.
This will help you to ground into your lower body and find a little elevation or freedom in your spine and up throughout your torso.
If you're seated on the floor,
I highly recommend using a block or a pillow to help you create this lift in your pelvis.
And if you're sitting in a chair or on a couch even or on a bed,
You can sit at the very edge of that chair,
Couch,
Or bed and then plant your feet on the ground.
This will help you to stay a bit more elevated throughout our meditation practice today.
So spend these first few moments getting present.
Once your seat's set up,
Gently close your eyes and bring your hands to rest on your thighs with your palms down.
Then begin to walk your awareness down to your feet.
Feel the floor beneath your feet.
Notice yourself sitting here with a sense of calm determination and this clear focus of simply being present.
Notice the ebb and the flow of your breath and feel how it naturally causes your body to contract and expand.
For a moment,
I want you to focus and feel your breath working for you.
And shift your awareness to your foundation,
Get present to the earth beneath you.
Notice how it holds you up.
Even right now,
Give a little press to both of your feet and very gently begin to tap into the earth's power.
Now as you're here in this practice,
It's totally normal.
It's actually expected for your mind to wander.
That's really the practice here.
So when you notice that you've wandered or you've drifted away into your thoughts or your to-do's and simply re-presence yourself back to this meditation.
Bring yourself back to your breath.
Bring yourself back to your feet and the connection they have with the earth.
With eyes still closed,
Get present to the periphery,
Your periphery,
The scent of your room,
The touch of air to your skin,
The feel of your clothing making contact with your skin.
And then from your skin,
Bring your awareness to your spine,
The physical center line of your body.
And from the base of your spine,
Walk your awareness up and through your mid-back,
Through the space between your shoulders and up and through the crown of your head.
Presence yourself to your body as a whole.
And in this moment,
Let yourself experience yourself as a powerful,
Connected being.
Let yourself experience yourself as a powerful,
Connected being.
Reconnect to your breath.
Take a deep breath in.
And let a deep breath come out.
Gently lift both of your hands to heart center,
So in a prayer-like position.
This is called Anjali Mudra.
And then just gently press hand into hand,
Maybe even hand into chest.
See if you can lift and lengthen yourself up out of your pelvis just a baby bit more.
And then give yourself one more breath.
Take a deep,
Deep breath in.
And a deep breath out.
Very gently begin to flutter open your eyes.
I love to interlace my fingers here,
Press my palms up to the sky,
But really feel free to do what stretch works best for you.
Stretch up and out.
Have the most wonderful day.
Namaste.
