As we begin our meditation journey,
Learning to feel grounded helps us to feel relaxed,
Steady and safe.
This is what we'll explore in this meditation.
So get comfortable,
Find yourself somewhere your body can really relax.
It's good to have your back straight,
With fresh air coming in your lungs,
But don't be too rigid.
Allow a sense of movement in your body.
I'll give you a bit of guidance and then I may leave a short space of silence.
In the spaces of silence,
Don't worry I haven't left you.
These are spaces for you to really be in your own space and notice what is happening for you.
We'll do a few breaths together,
Where we'll take a deep breath in through the nose and then a long slow breath out through the mouth,
As if you're breathing out through a fine straw.
Feeling your body relax and settle as you breathe out.
So in through the nose and a long slow breath out through the mouth.
Feeling your body soften and relax.
Full breath in through the nose and a long slow breath out through the mouth.
Deep breath in and a long slow exhale.
And inhale and exhale.
Feeling your body deeply relax.
And then you can just breathe naturally and allow yourself to gradually settle and relax.
Notice the air coming in and out of your nostrils and your throat.
Notice your lungs,
Ribs and abdomen rising and falling with each in-breath and each out-breath.
Notice the rhythm of your breath.
And the slight pauses at the top and the bottom of each breath.
Whenever you become distracted,
That's fine,
It's very natural.
You don't need to stop the thoughts or push them away or create stories around them.
Just let go,
Leave them be as they are and gently bring your awareness back to your breath.
And back into feelings and sensations in your body as you breathe.
And now shift your awareness slightly to become aware of your out-breath as a resting and settling breath.
And you can really follow the length of each out-breath down,
Feeling your body relax deeper and deeper.
And now start to become aware of the ground or the cushion or the chair below you.
Notice the feelings and sensations of the ground or the chair pushing up from below you.
The feeling of it really supporting you as you relax.
Notice the feelings and sensations of the weight of your legs or your body if you're lying down,
Bringing you into contact with the ground.
And notice if you're really allowing yourself to trust that ground and let your whole body deeply relax into that ground supporting you.
And if you drift off in thought,
Again don't worry,
It's nothing you need to do with the thoughts.
Just let them be for now and gently bring your awareness back to your breath,
Allowing your out-breath to settle you and feel yourself relax back down into your ground again.
If you notice any holding or tension in your body,
Gently allow it to soften and relax and allow your whole body to deeply relax into the ground again,
Supported by your breath,
Coming in and going out.
And as you rest there,
Notice how you feel in your body.
Do you feel calmer or more relaxed?
Maybe you feel a bit steadier.
And as we bring this meditation to a close,
You can hold this feeling of calm and groundedness with you as you go into your day.
And remember anytime you feel stressed or busy,
You can take a few moments to follow your breath and allow yourself to feel settled and grounded.
By feeling grounded,
We can find it easier to feel present and open to the life that is happening before us.
It can help us to feel steadier and more resourced as we engage with life's challenges.
I hope you enjoyed this lesson on grounding and you're starting to notice that you're able to settle,
Even if just a little bit.
Remember,
It takes time.
If you keep practicing,
You will gradually notice yourself feeling calmer and more at ease with it.
This meditation is from my course,
Learn to Meditate and Self-Explore,
Where I gradually take you through the steps,
Starting right from the basics of learning to meditate,
Learning to connect with yourself and begin to self-explore.
So if you'd like to go through that process with me,
Step by step,
You can have a look at the course.
Thank you.
