My name is Jenny and thank you so much for being here.
This is a meditation and breathwork practice for when you just need a little grounding.
A short time to connect with the body,
To remember you are held,
You are safe and to connect with the breath,
To really feel that safety.
I'm sending you so much love for being here,
For taking the time.
Find a comfortable seat or lying down.
Gaze with the eyes shut,
Maybe gently softening between the brows.
Relaxing the jaw and the shoulders and the eyebrows.
Allowing the seat bones,
The hip bones to really land.
Just allowing yourself to find maybe a little softness and just allowing yourself to be here.
And maybe just taking a few breaths,
Just connecting to the breath and just saying to yourself,
Saying to the body,
I am here.
I can feel the ground,
I can feel my breath however it is landing.
And I am here.
There is nothing I need to solve right now.
And as you breathe into your body,
Just allowing your breath to naturally drop in.
You're not trying to make it any set way.
Just really feeling the floor underneath you,
The softness in the skin just.
As you breathe,
Begin to notice your body.
As you breathe,
Begin to really listen to it.
Not searching for anything or expecting your body to be anything else other than what it is right now.
But just feeling the ground.
I am breathing into that space that I'm listening to.
And allowing your breath to just fill your body like light.
Each inhale like a warm hug.
Each exhale,
Just allowing the body to melt,
Just saying it's okay.
Each inhale,
That hug,
That lightness,
That I am here,
I let go,
It's okay.
And just noticing as that light begins to come in,
As that maybe excess guard or layer of tension begins to soften,
Even like 1%.
Just how are you feeling?
What sensations are here?
Not how you think you're feeling,
Not any pre-existing stories or narratives our brain might have,
But instead,
Just with me,
This breath,
This moment.
And just letting the breath speak to your body,
To yourself.
And just feeling the seat bones in the ground underneath you.
Just allowing whatever sensation is here now to really land.
I am safe.
And I can listen.
I am safe.
I am listening.
And let's come back to this visualization of breath as light.
And I want you to feel that breath as light.
Each inhale,
That light expands.
Each exhale,
I feel the ground,
My body is in it.
And I want you to visualize your breath as this ball of light deep in the belly,
Deep in the pelvis,
Deep in the spine,
A seat of safety.
And each breath in that ball of light,
Right in your base,
It expands.
Each breath out,
You feel your spine connect with the ground.
Keep that going.
I am connected to the ground.
I am connected to my body.
And we're going to take a breath of orbit.
I want you to take a breath in and feel that breath come up the front of the body,
Through the chest,
Throat.
And I want you to hold it at the crown of the head.
As you breathe out,
Feel it down the back of the spine,
Through the neck,
Through the low back.
And just let the breath land back in the pelvis.
And we'll do this together.
Breath in,
2,
3.
Hold at the crown of the head.
Out for 8,
7.
Down the spine for 3,
2.
Breath in,
Up the body,
Through the heart,
Throat,
Hold at the crown.
Breathe out,
Down the back,
Body relaxing.
Keep going.
In,
2,
3.
Let go slow.
Everything is rooted.
In.
This time,
Hold.
Top it up with a sniff.
And let it go with a sigh,
Jaw relaxes.
Top it up with a sniff.
This time,
Hold for 3.
And just let go.
And just come back to your breath,
Your body.
I want you to,
Just for a minute,
Keeping your breath really light,
Light as you can without stress.
It's playful.
Breathing in for 3,
2,
1.
And out for 6,
5,
4,
3,
2.
And just keep going.
Breathing in for 3.
Breathing out for 6.
And just breathing in for 3.
And breathing out for 6.
Every breath,
Every count.
Every round as slow and as gentle as you can.
Dropping you into a deeper state of awareness.
Every round,
Deeper into the body.
Every round.
I am here.
I am listening.
Keep going.
I want you to just take a full breath in.
And let it go with a sigh.
And I want you,
For one last time,
Just to come into your body.
Aware of the ground.
Maybe there's a softness.
And rather than forcing your sensation or body or feeling to change,
Instead as you breathe can,
You give whatever sensation there is space.
We are not forcing anything out here.
We are not telling any part of ourselves to be quiet instead.
It is feeling the ground.
And as you breathe it's going,
I trust that I am safe to feel this.
I am here.
I am safe.
And just keep this going.
Just keep breathing for the next little bit of time and just really communicate with what sensations are there.
We're not fighting them.
They are sensations.
Instead we trust that the ground is there.
And I am safe in my body to really let sensation move.
To listen.
To become its friend.
In times of turbulence,
Sensational shift is normal.
It is your body.
It is your nervous system giving you signs that it loves you.
It wants to protect you.
Even if it's being a bit of an overprotective parent,
Often these signals come from a place of love.
So when we can,
When you can,
When I can,
Just allowing the ground to be there.
Allowing your breath to move and go in.
It is okay.
I don't have to fight so hard.
I trust that I'm okay to feel this.
So let's close maybe with an affirmation.
Something that resonates for you.
A little sankalpa.
A seed to take into your day,
Your night.
And if in doubt,
I trust you.
I am listening.
And I am safe in my body.
And let's take a full breath in together.
Top it up with a sniff.
And let it go with a sigh.
Thank you so much for being here my friend.
Until next time.
