Hello,
My name is Brianna.
And today we are going to be walking through a grounding meditation.
Grounding is often used to help shift from an internal distress in your brain such as anxiety thoughts or feelings of distress and redirect that into grounding into your immediate surroundings and your sensations within your body.
And so let's get started today.
As you settle in.
Find a relaxed and comfortable position.
Keeping your back upright,
But not too stiff.
And allowing your hands to rest wherever is comfortable.
You can sit on the floor or in a chair on your bed.
Finding a place that's comfortable for you to settle in for just a few minutes.
Allow your eyes to close if that feels comfortable to you,
Or allow them to be open with a relaxed,
Soft gaze.
Take a moment to invite your mouth to be relaxed,
Your teeth drifting slightly apart,
Your lips lightly touching,
And your tongue resting wherever is comfortable.
Relaxing your jaw.
And inviting your attention to become internally aware.
Feeling your body and noticing your body from the inside.
Inviting a sense of relaxation and also a bit of curiosity and interest into your own internal experience.
Notice the different qualities of your body.
Notice the steadiness of your posture.
And the solidity of your body against any surface.
Bring awareness to the points of contact.
Between your body and the chair.
The floor.
It's a bed.
Even your hands resting on your lap.
You may even notice the sense of gravity.
A gentle pull towards the ground.
As much as you can,
Hold all of this with a sense of ease and relaxation.
And now,
Invite attention to tune into the natural flow of your breath.
Seeing if you can notice the felt sense of your breath.
It might be in your belly.
Around your chest.
I might be noticing your breath as it comes in and out of your nostrils.
Allow the breath to be natural,
Not controlling.
There is nothing you need to do in this moment.
You are simply tuning in to the rhythm of inhaling and exhaling.
Moment to moment,
Right here,
Right now.
Now you may notice at times that your attention wanders.
As it drifts away from your breath and your body,
You might get caught thinking,
As it drifts away from your breath and your body.
You may get caught in thinking about planning.
Worrying.
Thinking about what's next.
And this is normal.
This is not a problem.
Your attention will drift.
And at some point you'll notice that it is drifted.
When you do find that you notice this.
Practice kindness and patience with yourself.
Reconnecting your attention to your breath and your body.
There is no need to yank the attention back.
There is no pressure here.
Let's practice in silence together for a few moments.
Remembering there's nowhere to go.
Each time your attention drifts,
Simply return it to your breath and to your body with kindness and gentleness.
Continue to notice your breath,
Inhaling and exhaling gently.
Tuning in to the present moment and where you are at now.
Let's end by taking a few moments to appreciate that you've taken this time to intentionally become.
Grounded.
Creating a pause and a break from the constant doing.
And returning to a sense of being with your body and breath.
Remembering that you can practice this throughout your day as needed.
