Welcome to this grounding in the present moment meditation.
Find a comfortable position.
There's no right or wrong.
Find something that feels good for you.
And once you're there,
I invite you to close your eyes.
Or find a gentle gaze.
Relax your shoulders.
Relax your eyebrows.
Relax your jaw.
Begin by taking a deep breath in through your nose.
And exhale,
Let it go through your mouth.
Maybe you deepen your breath,
Allowing the inhales and exhales to come through the nose.
Beginning to send that signal to your brain that you're safe and you're seeking presence.
Now bring your awareness to your eyes.
Notice what you see.
Whether they're closed or you have a soft gaze.
You may see colors.
Or darkness.
Maybe you see shapes.
Whatever you see,
Take time to notice.
Observe.
And now bring your awareness to your ears.
What do you hear?
Depending on where you are,
You may hear birds chirping.
Coffee being made.
Airplanes flying overhead.
Choose a sound and focus.
Really hear the sound.
Maybe even notice where in your body you feel the sound.
And now bring your attention to your nose.
What do you smell?
Maybe it's that morning coffee sitting in front of you.
Maybe it's the shampoo that you washed your hair with.
Maybe it's some food that's in your environment.
Pick a smell and focus.
What does that smell bring up for you?
And bring your attention now to your mouth.
What do you taste?
Maybe it's the gum that you're gently chewing.
Or you can still taste the last meal that you ate.
Gently settle your awareness on this taste.
And now bring your attention to where your body is making contact with whatever is supporting you.
Maybe the chair or the floor or some other piece of furniture.
But notice each point of contact,
How it feels.
Is it hard or soft?
Warm or cold?
And then bring your awareness to how you feel supported by this item.
How it's holding you.
Embracing you.
Take a deep breath in through your nose.
And exhale,
Let it go.
Notice how you're feeling right now.
Maybe more present.
More relaxed.
More grounded.
My friend,
This feeling is available to you whenever you need it.
By bringing your awareness inward.
And focusing on the here and the now.
One more inhale.
One more exhale.
And with gratitude for this amazing body.
Gently open your eyes.
Bring your awareness back to your surroundings.
And have a beautiful rest of your day.
