Welcome to your grounding practice.
A moment to pause and re-center through your senses.
This is something you can do at any time throughout your day.
You can be sitting or standing,
Eyes open or closed.
So,
Wherever you are,
Take a moment to pause and notice where your feet are.
Notice the length of your spine.
And let's start by taking three deep breaths.
As you breathe in,
Fill your belly,
Fill your chest.
Really breathe with intention.
And an open mouth sigh to let it go.
Another inhale,
Fill up belly,
Side ribs,
Chest.
And on your exhale,
Can you sense a letting go sensation in your body?
Maybe your shoulders fall further from your ears.
Come into your natural breath without changing it or forcing it.
And start to draw your awareness to where your feet are.
If you're standing,
You might sense the bottoms of your feet touching the floor or the ground.
And if you're sitting,
You might sense the same thing unless you're sitting in a different way and your feet are touching something else.
Maybe you notice your feet inside of socks or shoes.
Whatever sensations are there,
Can you bring a curious attention to it?
Can you sense where your body makes contact to what you're sitting on?
Or if you're standing,
Can you notice gravity showing up a little bit more?
You might sense your body becoming heavier no matter where you are.
And at the same time,
Can you notice the length of your spine?
Maybe you lift up a little straighter.
Where the edges of your body are soft and heavy,
Can you notice the center of your body lengthening tall?
Notice if your jaw is tense,
Can you unhinge it?
Relax the muscles of your face.
Let your arms get a little heavier and start to sense your hands.
You might place your hands on a surface around you or in your lap or simply let them hang by your side.
What can you sense in your hands?
Can you notice the movement of your breath here?
How your breath moves your body from the inside.
What sort of sounds can you hear in your space?
What are the sounds of the moment?
Maybe you listen far away for the most distant sound you can hear.
And if your eyes are closed,
I'll invite you to open them.
And take a moment to look around your space and take in what you can see.
Let your eyes go where they want to go.
Drawing on a quality of curiosity.
Take in the colors and the shapes.
And if there is a kind phrase or something encouraging that you might offer yourself to conclude your practice and continue on with your day,
What would that be?
Maybe you mentally repeat that to yourself.
Take another deep breath in,
Fill all the way up.
And now biggest breath yet.
A big exhale.
Thank you for joining me for this pause.
I hope that you have a wonderful rest of your day or your evening.
Thank you.
