Welcome to the guided meditation grounding through body awareness.
Find a comfortable seat.
It could be on the floor or on a cushion or in a chair.
For this meditation,
We want connection to the ground.
So if you're sitting in a chair or on a couch,
Put your feet flat on the floor.
Once you're comfortable in your seat,
Sit up tall,
Close your eyes,
And gaze softly at the ground in front of you.
Breathe gently,
Quietly,
And slowly in and out through your nose.
With every exhale,
Allow the weight of your body to release further down towards the ground.
With every inhale,
Notice an opposing upward lifting energy that lengthens your spine and makes you a little bit taller.
With each exhale breath,
Release the shoulders,
Hips,
And legs towards the ground.
Exhale and feel that gentle lightness,
Gentle upward lifting.
Rest here for a moment,
Finding a balance between these two breaths.
Grounding exhale,
Lifting inhale.
Now move your attention a bit more towards your exhale breath.
Let each exhale take a little more time than the breath before.
Then extending your exhale gently and comfortably without trying too hard.
Now notice all the points of your body which are touching and connected to the ground,
To the floor,
To the earth,
The soles of your feet,
Your ankles,
And your shins if you're sitting cross-legged.
With every exhale breath,
As you further ground yourself by releasing energy into the earth,
Imagine that each of these connection points expands a tiny bit.
The way water spilled on the floor slowly begins to puddle.
If at any time you feel as though you're melting down a little too much,
Just remember the accompanying lightness of breathing in.
Rest here with this connection.
And of course your mind is still active,
Perhaps very active.
Any time you notice your mind has wandered off to go chase a thought,
Spend no time at all wondering why or on what thought it was.
Don't take any time judging the meditation or yourself as good or bad.
Simply bring the mind back to the body.
Check back in with your sense of the weight of your body seated up straight.
Get very curious about your sense of your own body.
Does it feel heavy or light today?
Is it still or is there a slight rocking motion?
Be present with your body right now.
Rooted where you are,
Grounded,
Neutral.
From this place of stability,
Continue to notice when your mind wanders off.
And as many times as you need to,
Bring your mind back to where you're sitting and breathing.
Back to this seated anchor in the form of your body and your breath,
Stable and connected to the earth.
The body is the home base for the mind.
Whenever you notice the mind has gone,
It has a grounded body to return to each time you pull it back.
Before you open your eyes,
Check in one more time with the space where your body meets the ground.
Breathe out,
Releasing into the space,
Into the ground.
Breathe in,
Sitting up,
Rolling your shoulders back,
No tension there.
The two important lessons to carry forward are your mind can be busy during meditation and wander off,
And it's okay to pull it back to what you want to focus on,
No matter how many times you need to do so.
