Hello and welcome to this meditation.
In this meditation we are going to focus on grounding.
Grounding is essential to live in the present moment.
It is also very beneficial if you like to focus on a task.
For this meditation I invite you to sit down on a comfortable seat and as you sit make sure that you can feel your feet on the ground,
That you can feel your toes and your heels touching the floor.
Your knees are in front of you,
Just below your hips and move a little bit from side to side on your sitting bones to find a natural position for your spine.
Drop your chin slightly so the back of your neck stay long.
Having a long spine and a long back of the neck helps for the flow of air to circulate from the nose to your lungs and back.
You can close your eyes or just keep a soft gaze towards the floor and just start to tune to your breath.
Where do you feel it the most?
There is no right or wrong,
It's just the way it is right now.
Now we are going to visualize the flow of air coming from your feet up to your lungs and from your lungs down to your feet.
So as you inhale,
Start to visualize the air coming from the soles of the feet up to the knees,
Hips,
Belly and your lungs.
And as you breathe out,
From your lungs down to your belly,
Hips,
Knees and the soles of the feet.
And as you're visualizing,
See if you can lengthen without forcing your breath in and your breath out more or less the same amount.
And then continue breathing in and lengthen a little bit more your breath out without forcing.
Breathing in from your feet,
Knees,
Hips,
Belly,
Lungs.
And out from your lungs,
Belly,
Hips,
Knees and feet.
And we're going to stay here for another two minutes and during these two minutes I'm not going to talk and your mind may start to chat to you and that's completely natural,
It's the role of the mind.
And can you simply come back to the travel of your breath from your feet to your lungs,
From your lungs to your feet.
Very nice.
Now these two minutes are over.
Let's take a final round from the feet up to the lungs and from the lungs down to the feet.
And then just resume to your natural breathing.
If your eyes are closed,
Just blink your eyes open.
Maybe you'd like to rub your belly with your hands and your arms.
Maybe give yourself a hug.
If you feel like it,
You can stretch your arms and legs.
Take a big breath through the nose and out through the mouth.
Be careful when you stand up and have a big glass of water.
Thank you for following this guided meditation.
I hope you feel grounded.
Goodbye.
