Hi there,
Welcome to this grounding meditation practice.
In today's practice we will focus on the sensations of the body.
And the bread.
Which is gonna help you to become more present in the here and now.
And when you are fully present.
There is no need for the mind.
To take you into the future or the past.
Therefore,
You are going to feel more at ease and more calm.
So let's begin.
Please confine in a comfortable position for you to sit in.
Making sure that you are as relaxed as possible.
And close your eyes Let us start by taking a deep breath in through the nose,
Breathing in.
And a long exhale out through the mouth Beautiful.
Let's do that again.
Inhale through the nose.
Feeling the belly and the chest.
And exhale fully through the mouth.
Once more,
Inhale through the nose.
Hold it at the top.
And take in one more slip of air.
And breathe out fully through the mouth to release.
You Alright,
Let your breathing come back to its natural rhythm.
Let it be soft and effortless.
It can be however shallow,
Deep,
Fast or slow it is right now.
There's no need to change it.
And in this moment,
Set the intention to allow yourself to be fully present here.
Fully present in this moment and in your body.
Letting go of the need to think about the day thus far or the day to come and instead only being interested in what is happening now you Now begin to notice the weight of your body on the surface beneath you.
Noticing the pull of gravity.
Grounding you down.
Noticing the sensations of sitting.
Sit and know you're sitting.
Now allow yourself to be fully relaxed.
Consciously relaxing the top of the head.
Relaxing both parts of the brain.
I know it sounds weird but it can be done.
Softening the muscles in the forehead and around your eyes loosening the cheeks and the jaw.
And let your tongue rest in the base of your mouth.
Relaxing the muscles in the neck and shoulders.
Softening the chest and the belly.
So that the breath can move effortlessly in and out.
You Relaxing the legs.
The feet.
The hands.
And the arms Just letting yourself be heavy.
You are being held by the ground beneath you.
You and as you are sitting here Begin to become aware of your breath.
Noticing the rhythm With that.
The sound.
You Just notice any urge to try to change the breath.
To try to breathe deeper or slower.
And then just notice that urge.
Breathing in.
Know your breathing in.
Breathing out.
Know you are breathing out.
Resting your full awareness on the breath.
You Breathing in.
Know you are breathing in.
Breathing out,
Know you are breathing out.
Letting go of anything else.
Noticing the sensations of breathing.
In the nose throat.
Chest or belly.
Allowing yourself to be curious.
As if you are breathing for the very first time.
Just noticing the sensations of breathing.
Letting go of anything else.
You you Now become aware of your body as a whole.
What does your body feel like in this moment?
Does it feel heavy or light?
Intense.
Or relax.
You What sensations are present?
Do you notice a tingling in your hands?
What else do you notice?
You What sensations are present within your body right now?
You There is no need to change anything.
Just notice And what about any feelings or emotions?
How are you feeling right now?
And again,
Just notice There is no need to change anything.
Everything is perfect the way it is.
Now begin to bring your awareness back to the sensations of sitting.
Noticing your weight on the surface beneath you.
Slowly deepening the breath That's to wake up the body again.
Becoming aware of any sounds in your surroundings Slowly begin to move the fingers and the toes.
Maybe circling the wrist.
You might want to yawn or stretch.
Just find what feels good.
Let's take it.
One deep breath together.
And through the notes,
Let it be the deepest breath you've taken all day.
And exhale fully.
Beautiful.
Now when you're ready you can open your eyes.
Thank you so much for practicing with me today.
And I hope to see you again.
