We'll begin this meditation by sitting in a comfortable seated posture.
Maybe sitting with the legs crossed or with the legs extended out long in front of us or maybe even lying down on the back.
So just allow yourself to settle into this space in any way that feels comfortable for you.
We'll place the hands on the knees or the thighs with the palms face down and just allow the eyes to flutter closed,
Beginning to draw your attention inwards.
We'll start by taking a nice full deep breath in through the nose,
Fill up the entire body with breath and then open up the mouth,
Let the breath go.
Another one just like that,
Fill up the entire body with breath and open up the mouth,
Let the exhalations go.
Starting to settle into this space,
Noticing a little softening of the muscles and feeling some grounding effect in the lower half of the body.
We'll start by softening the body,
Bringing our attention to the muscles of the face,
Noticing if we can release any tension here.
Maybe it's the space between the brows or the jaw and just allow the shoulders to drop back and down,
Allowing the arms to be nice and heavy on the lap and the belly is nice and soft and our legs are relaxed,
Holding no tension in the body.
We'll start to bring our attention back to the breath and noticing the exhalations,
Noticing if we can start to settle into our body and allowing ourselves to fully arrive into this moment.
I'll invite you to draw attention to the sitting bones and the legs,
So anywhere your body is making connection to the earth.
Maybe the soles of the feet are on the earth or the body's laying down,
So just notice any connection of the body to the earth.
Start to just allow the muscles to soften and relax,
Just allowing the body to melt into the earth,
Feeling the weight of the body slowly start to settle into the shape.
I'm feeling the support beneath us and imagining the weight of the body getting nice and heavy,
Feeling cradled and supported by the earth and noticing if any thoughts or any events or images come to mind,
Just allow them to drift away,
Bringing your full undivided attention to this moment,
Feeling the connection with the earth and just trusting that you are fully supported and grounded.
And if the thoughts start to come to mind,
Just allow your attention to come back to the breath,
Noticing the sensations of every inhalation and every exhalation,
And letting the body settle into this shape,
Feeling completely supported,
Grounded,
And held.
Continuing to bring your attention to this moment,
To the exhalations,
Allowing every exhalation to soften the body,
Soften the mind,
And ground yourself into this very moment.
Gently starting to bring your attention back to the breath,
Maybe adding a little bit of movement into the fingers and the toes,
Noticing the rise and fall of the belly,
And slowly start to flutter your eyes open,
And taking a moment for yourself to notice how you feel.
Notice if there's a little bit of an energy shift,
And maybe we're feeling a little bit more rooted and grounded into the present moment,
And seeing if we can carry this sensation and feeling with us throughout our day.
Namaste.
