Bring Your Mind Back To Your Body

This is a short grounding meditation to bring your mind back to your body, finishing with a brief body scan. This is a great practice for every day! And it can be helpful when you find yourself having difficulty focusing, or when your thoughts seem to get stuck in a story, in the past, or in the future. Practicing bringing your mind back to your body on a regular basis can help you utilize that skill more readily in a moment of need.

Transcript

Welcome. Taking a moment, Notice your sits bones connected to your chair. And your feet connected to the earth below you. Noticing where your hands fall. And take a moment to check in with your breath. Notice how fast or how slow you might be breathing. Noticing where your breath lands in your body. How your body naturally breathes. Inviting your eyelids to get heavy. Or to close if that's accessible to you. And then inviting your breath way down deep into your belly, Inhaling a full, Deep breath. And then slowly, Quietly, As quietly as you can, Exhaling every last sip of air. Again, Inhaling a deep, Full breath way down into your belly. Maybe holding it at the top there. And then slowly, Quietly, Exhaling, Bringing that belly button back towards your spine. And one more time. Inhaling a nice, Deep, Big breath in. Holding it at the top. And as slow as you can go, Letting that air release from your body. Quietly as you can. Exhaling completely. Noticing where your mind has wandered, If it has wandered. And gently inviting it back to your body. Maybe finding a place in your body to focus. Any place that can be your feet, Your knees, Your hands, The crown of your head. Picking one spot in your body. To bring your mind back to. And breathing into that place. Bringing your breath. That spot. Where your mind is resting. Paying attention. If your mind begins to wander as it does, As it will. And again and again, Gently bringing it back to your body. Reminding yourself that Right now, In this moment, You don't need to go into any stories. You don't need to travel to the future or to the past. That you can bring your mind back to your body. Back to this living moment. And now, Shifting your awareness. To your toes. Gently scanning over your feet. Moving up your body as we just gently scan and move our awareness. Working from our toes all the way up to the top of our head. Not in a rush. Not looking for anything in particular. Just noticing. What sensations arise in your body today? In this moment. There could be. . . Some warm spots or cool spots. There might be some tension. Or maybe you notice ease. You're welcome if you notice any tension or clenching or soreness to Bring some rest and release. That spot in your body. Reminding your body that you are safe here in this moment. You are held here in this moment. And that there's nowhere else you need to be. Bringing your awareness back to your breath. Inviting that breath down deep into your belly again, If it's smooth. Aching. A few more big deep breaths in. And slow breaths out, Really elongating that exhale. And if your eyes have closed. This is a great time to maybe blink them open, Wiggle your fingers and your toes, Maybe stretch those arms out wide. Or tall. Take any movement here that serves you as you breathe. Come back into your day. Thank you for practicing with me.