Welcome.
Let's take a moment to find a really comfortable and nourishing shape for our bodies for this meditation.
You might choose to be seated on the floor,
Maybe with your legs crossed or on a meditation cushion.
You might choose to lay flat with your legs outstretched and the arms beside the body.
Or maybe you choose to position yourself in a chair or in some other way.
The choice is yours.
And when you feel ready you might like to start to close the eyes gently.
If closing the eyes doesn't feel useful for you in this moment,
Perhaps you choose to just gently drop your gaze,
Softening the eyelids and maybe focusing your gaze on something in front of you that isn't going to be distracting for you today.
Perhaps bringing awareness to the space in between the eyebrows and around the eyes.
Just taking a moment to maybe soften into these areas if that feels right for you,
If that feels available to you.
And then when we feel ready we're going to bring our awareness,
Our attention down to the parts of the body that are connecting with the surface that's beneath us and supporting us,
Holding us up in this moment.
So if it feels okay for you,
You might start to become aware of the parts of the feet that are connected to the surface beneath you,
The parts of the ankles,
The parts of the legs,
Bringing your awareness to the parts of the hips or the buttocks that are connected to that surface.
And moving your awareness now up to your back body,
Feeling which areas of your back,
Your shoulders,
Your arms and hands are serving as connection points between your body and the surface beneath or behind you.
Just becoming aware of any parts of the body that are connected to the surface beneath you and to the earth beneath that.
If it feels useful for you,
You might like to bring your attention or your awareness to the feeling of whatever is supporting you.
Perhaps becoming aware of the texture of that surface,
Perhaps becoming aware of the temperature of that surface.
If noticing the texture or the temperature doesn't feel useful for you today,
You can always choose to bring your awareness back simply to those parts of the body that are connected to that surface that's holding you up.
You might start to notice your breath at this time,
Perhaps taking a deep breath in to your belly and out of your belly.
Maybe taking one more breath,
Noticing the inhale and perhaps even lengthening or elongating your exhale.
It might just be enough for you to notice that you are breathing.
Maybe that's enough for you today.
Or if noticing your breath is not useful for you at all,
Again you can bring your awareness back to those other aspects of this momentary experience.
The texture,
The temperature,
The connection points within your body.
And finally if it feels useful for you in this moment,
You might choose to begin to notice the feeling of gravity.
Perhaps becoming aware of the work of gravity in keeping you gently and safely connected with the earth,
Keeping you gently grounded.
Once again of course if noticing that feeling of gravity does not serve you in this moment,
Feeling free to choose to bring your attention back to any of the other aspects of this meditation and of this moment.
The breath,
The texture or temperature of the surface beneath you or the connection points of your body to that surface.
If you are noticing your breath,
You're just going to take maybe one or two more rounds of breath.
And then when you feel ready,
You might start to bring your awareness back up the body,
All the way up to the ears,
Starting to notice what you can hear,
Bringing your awareness back to your skin,
Your fingertips,
Your face,
Noticing what you can feel.
And when you are ready,
Gently bringing your attention back to your eyes,
Gently opening up the eyelids,
Bringing the world back into focus and noticing what you can see.
Feel free to remain in your meditation position for as long as you need to.
And when you're ready to move into the rest of your day,
Knowing that you are safe,
Connected and grounded.
Namaste.
