Grounding Meditation Find a comfortable position,
Sitting upright in a chair with your feet flat on the floor.
Your backside all the way to the back of the chair.
Your chin tucked in a little to open up the back of your neck.
You might like to gently roll your shoulders a few times,
Forwards and backwards.
And then let your shoulders rest back and down to open up your chest.
Take a deep belly breath and make any adjustments to your posture so that you feel stable,
Balanced,
At ease.
Grounding Meditation You might like to set an intention to fully ground in the present moment.
And with a curious and open attention,
Begin to notice your surroundings,
As if seeing things for the very first time.
Notice where you are,
The size of the room or the space that you're in.
Notice any furniture or objects around you.
Notice the space itself.
Notice any colors you see,
Any textures or shapes.
And when you're ready,
If you'd like,
You might close your eyes or lower your gaze and become aware of the sounds that you can hear.
Be curious to notice the far away sounds and the near sounds.
The louder sounds and the softer sounds.
Be sensitive to any thoughts about any sounds that you hear.
And practice giving your full attention to listening.
Practice letting everything you notice be just as it is.
Allowing everything,
Including resistance or frustration or even boredom.
Be aware of your other senses now.
Notice any aromas in the air.
Any tastes in your mouth.
Notice what is touching your body.
Your clothing touching your skin.
Notice how that feels.
Notice the air on your skin,
If it feels warm or cool,
If there is movement of the air brushing against your skin.
Feel the chair and the floor beneath you.
Feel the pressure along the back of your body,
Along the soles of your feet,
Where your body rests on the chair and the floor.
Sense the earth beneath,
Holding you up.
Attend to your connection downwards,
To the earth that supports you,
Sustains you,
Houses you.
And take a few conscious breaths.
Letting your attention move inside your body now,
To be aware of your inner landscape.
Notice any sensations,
Thoughts or feelings present.
Noticing any urges to change anything,
Get rid of anything,
To push anything away.
And practice allowing your inner landscape to be just as it is.
Noticing what is present with a kind and loving awareness.
Notice if your body feels warm or cool.
Notice the sensations of touch and pressure.
Notice areas that might feel tense,
Tight,
Agitated.
And also notice the areas that feel pleasurable,
Easy,
Effortless.
Allow the full spectrum of sensations,
Thoughts and feelings to flow and unfold naturally.
Thoughts,
Feelings,
Sensations,
All coming and going naturally in their own time.
And feeling the life that's here,
The energy buzzing,
Tingling,
Pulsing through your body.
From the top of your head,
Feel the aliveness down the back of your body,
To the soles of your feet,
Tingling,
Vibrating.
Feel the vibrancy in the sides of your body,
Subtle movements of your breath.
Be aware of the front of your body.
Feel that your whole body is alive,
Sensations,
And your presence,
Aware of those sensations,
Aware of your whole body from the inside out.
And whenever you're ready,
Begin to include the outer world in your meditation as well.
You aware of your body,
The inner body,
Thoughts and feelings and sensations,
And also aware of the outer world as well.
Reawakening your outer senses,
Including the sounds that you hear,
Aromas and tastes.
Using your memory to picture where you are and some of the objects around you.
Notice that your inner and outer world are all appearing within your awareness.
You can let go of the sense of inner and outer,
As the whole moment appears,
Changes,
Flows and disappears within your awareness.
Noticing the rise and fall of sensations,
Thoughts as they come and go,
Perceptions of the world,
Sounds,
Smells,
Textures,
All occurring in this open,
Loving,
Curious,
Observing awareness.
Letting go of any preference for any particular part of your experience,
Softening any resistance or urge to get rid of any part of your experience,
And resting back to simply take in this moment and its changing forms.
Resting back in this silent observer position that holds everything in one seamless,
Aware presence.
Notice the movement and flow of experience,
And notice the stillness of the witnessing presence that you are.
That aware,
Silent,
Spacious presence,
Holding it all and unchanged by it.
Rest in this balanced awareness and soak in any sense of inner stillness,
Inner spaciousness for the next while.
Gradually and gently returning your attention to the present moment,
Notice your inner world of sensations,
Thoughts,
Feelings,
And notice your outer world of sounds,
Textures,
Smells and tastes.
And if you'd like you can gently open your eyes and include the world of colour and form in your meditation.
Staying present and aware of whatever happens in exactly the moment that it happens.
Remaining open and loving towards your experience,
Continuing this meditation with your eyes open,
And then introducing some gentle movements when you're ready.
Being mindful to really notice how it feels to move and gently stretch your body,
And taking this grounded presence of awareness with you out into the rest of your day.
