Awakening into grounded presence.
The purpose of this meditation is to recognize,
Become familiar with,
And rest in deeply relaxed,
Safe,
Grounded presence.
Let's begin by sitting comfortably upright with the soles of your feet flat on the ground and parallel with each other.
If you're able to,
Sit far enough forward so you feel the perineum resting on the front edge of your seat,
And you feel the weight of your feet firmly on the ground.
If you need back support,
You can sit back against the seat back.
Rest your hands palms down on your thighs,
And lightly close your eyes.
Take a moment to check in inside.
Notice how you feel right now.
If you could sum up this feeling in a word,
Phrase,
Or image,
What would this be?
Now,
Focus down into the soles of both feet.
Tune into sensory awareness in the soles of your feet,
And feel the sensations of contact between the soles of your feet and the ground.
Feel the earth beneath your feet.
Allow your feet and toes to soften and relax,
As if they are melting deep down into the earth.
Feel deep down into the earth.
And notice how the earth supports you in this present moment.
Focus into the sensations in your palms and fingers.
Awaken sensory awareness here.
Feel the sensations of contact with your legs.
And allow your palms and fingers to soften and relax,
As if they are melting down into your legs.
Feel the weighted connection of your hands,
Legs,
Feet,
And ground,
Firmly resting in and supported by the earth beneath you.
As your hands and fingers relax,
Allow your arms and shoulders to relax down,
Releasing any tension in your shoulders and neck.
Imagine a string attached to the top of your head,
Drawing your spine gently upright,
Giving you a feeling of vertical spaciousness from the ground up through the core of your body,
Up through your spine,
And through the top of your head.
Touch the tip of your tongue to the roof of your mouth.
Soften and relax your tongue here.
Smile,
A subtle smile of appreciation and gratitude.
Feel the this time to deeply relax and welcome grounded presence right here,
Right now.
Allow the feeling of smiling to relax your jaw,
Relax your eyes,
And release any tension from your eyebrows and your forehead.
Allow this light,
Easy feeling of smiling to wash down through your whole brain,
Your face,
The back of your head and neck,
Down through your shoulders,
Arms,
And hands,
Down through your chest and upper back,
Down through your abdomen and lower back,
Down through your hips,
Legs,
Shins and calves,
Feet and toes,
Down into the earth.
Become aware again of your feet on the ground.
Become aware of the earth beneath your feet.
Imagine and feel your feet sink deep down into the earth.
Feel the grounding presence of the earth.
Feel this grounded presence in your feet,
Your calves and your shins,
In your thighs,
Your hips.
Feel this deeply relaxed,
Grounded presence in your legs,
Connected deep into the earth,
Anchoring you and supporting you in this present moment,
Right here,
Right now.
Rest in this deeply rooted,
Grounded,
Relaxed presence.
You are safe here,
Now.
Rest in deeply rooted,
Grounded,
Relaxed presence.
And now,
Slowly open your eyes and feel this deeply rooted,
Grounded,
Relaxed presence in your feet,
Lower abdomen,
With your eyes open.
Take a nice deep breath.
Breathe in this deeply grounded presence from the earth,
Up through your legs,
Into your lower abdomen.
Exhale and release your breath with gratitude,
Down into the earth.
Notice how you feel here,
Now.
Record this feeling deeply in your body,
So you can remember it,
Bring it with you,
And can return to it anytime.
