Relaxing and grounding is an essential part of our journey of deepening into our meditation and deepening into our experience of self-exploration but I know we can often be distracted by thoughts.
Contradictory to what a lot of people think we're not trying to stop the thoughts.
In fact we don't need to do anything with them at all.
They will arise,
Move through and evaporate all on their own.
It's only our reaction to them that creates a struggle so it's way more nourishing for us to just leave them to be as they are and rather rest our awareness into our body.
In this meditation we'll use our breath to guide us down into the body and use it as a resource there to support us as we begin to relax and feel grounded.
Let's start by first finding yourself a comfortable position.
It's good to have your back straight and tall so that you feel fresh and alive.
Don't be too rigid.
Allow a sense of movement and softness in your body.
Let's do a few deeper slower breaths together to harmonize us onto a similar rhythm.
We'll take a nice full deep breath in through our nose and then as we breathe out or breathe out really slowly through our mouth like you're breathing out through a fine straw.
And as we do that you'll feel your body relax and settle.
So take a deep full breath in through the nose and then a long slow breath out through the mouth.
Feeling your body relax as you do that.
And then again a full breath in through the nose and then a long slow breath out through the mouth.
Feeling your body relax as you breathe out.
One more time a deep breath in through the nose and then a long slow breath out through the mouth.
Allowing your body to fully relax.
And now just rest your awareness on your natural breath.
Notice the rhythm of the breath coming in and going out.
Notice the feelings and sensations of the air coming in and out of your nostrils and your throat.
Notice the feelings and sensations of your lungs,
Ribs and abdomen rising and falling.
When you notice you're distracted that's fine don't worry.
As you notice you've drifted let it be for now and gently bring your awareness back to your breath and into feelings and sensations within your body as you breathe.
Thoughts will arise,
Move through and evaporate all on their own.
So it's best to just leave them be as they are and put your awareness into your body.
Let everything else go.
So spend a little while now really allowing yourself to relax on the breath and as you find yourself distracted just notice it,
Let go of the struggle and gently come back to the breath within your body.
Feeling yourself relax as you do that.
And shift your awareness now slightly to become aware of your out-breath as a resting and settling breath.
And as you breathe out really follow that out-breath down and allow it to guide you into a relaxed rested body breath by breath.
And now put your awareness onto the ground of your body.
Feel the sensations of the ground or the chair pushing up from below you.
Feeling of it really supporting you as you relax.
Feel the pressure on your legs,
Your bottom and your pelvic floor.
Notice the feeling of the weight of your legs resting on the ground,
Supported.
And as you feel that holding support from the ground really allow your whole body to relax down deeply into that ground and let go.
Again if you're distracted don't worry just leave it be and gently bring your awareness back to the breath,
Back into the body and then allow yourself to melt back down into the support of the ground again.
And when you're distracted you might find that there's a sense of holding or contraction in your body.
If you notice this just let it soften and relax.
And then gently bring your awareness back to your breath and back into your body resting deeply into the ground.
And see if you can hold your experience with a sense of compassion and love.
Now for a short while as you relax allow a sense of love and a sense of joy to fill your heart and your body.
With love both for yourself and for those around you.
And see if you can allow yourself to enjoy those feelings.
And as we bring this meditation to a close notice how you feel.
Do you feel steadier?
More grounded?
The more you practice the easier you will find it to feel really relaxed and grounded.
Remember to bring a sense of ease and a sense of enjoyment to it so that it's inspiring for you and so that you begin to really trust the process and let go into the experience.
