Hello,
I'm Nicole Papa George from Wellness Wonderland,
And I'm going to guide you through a 10-minute grounding meditation.
We will go through a journey of the senses to help reduce stress and bring us into the present moment.
This is a great mindfulness practice that you can take with you and use whenever you need.
So I invite you to find a comfy place to sit,
Close the eyes,
Roll the shoulders up and back as we get grounded into the here and now.
Let's start by bringing our awareness to the breath.
Noticing physical sensations,
Feeling each breath as it comes in and goes out.
Noticing the natural rise and fall as you inhale and exhale.
Letting the breath just be as it is,
Not trying to change or regulate in any way.
Now we'll do a few rounds of cleansing breath.
Taking a huge inhale from the belly,
Filling the lungs,
Filling the chest,
Filling the whole front body.
And slowly exhaling out the mouth.
Taking another big belly breath in,
Filling the lungs,
The chest,
The whole front body.
And gently exhaling out of the mouth,
Letting it go.
Last one,
Taking the deepest breath you've taken all day,
Filling the belly,
Filling the lungs,
Filling the chest.
Taking another sip of air at the top,
Really expanding the front body.
And exhale out the mouth,
Slowly letting it all go.
Now bringing your awareness to how the body is being supported by whatever you are sitting on.
Noticing how your body makes contact,
How it's being held and supported.
Now bring your awareness to your feet and how your feet make contact with the ground.
Are you wearing shoes or socks?
Noticing the feet inside those shoes or socks.
And just bringing your awareness to the subtleties of the sensations the shoes or socks feel on the feet.
Now become aware of how your clothing is resting on your body.
You might even take your hand and rub it across your pants or shirt to notice the texture of the clothing.
Really allowing yourself to notice the clothing and noticing the texture and how it feels against the skin.
Just picking up on those subtleties.
Now bring your awareness to how the inhalations,
The exhalations,
The rise,
The fall moves the clothing against the body.
Really allowing yourself to sit with the subtleties.
Picking up on the gentlest of sensations.
Now bring our awareness to the sense of sound.
Notice any sounds you may hear in the direct space that you are in.
Now see if you can bring your awareness to the sounds a bit further away.
Become an observer of those sounds.
Try not to label them,
Just allow them to be just as they are.
Next I'd like you to bring your awareness to the absence of sound.
The space between any obvious sounds you may hear.
Can you pick up on the stillness,
The peace,
The serenity in this moment?
Now let's come to our sense of smell.
You might notice the subtle scent of something or you may notice the absence of something.
Either way,
Just notice and be aware of what's happening with the sense of smell.
Taking it all in and allowing it to be just as it is.
Bringing your awareness to the sense of taste.
Is there anything you're picking up on or is there an absence of taste?
Either way is fine,
Just bringing our awareness to the sensation coming up.
One thing you can do is intentionally bring water to the mouth.
This sends a signal to our nervous system that you're in rest and digest,
So it's calming.
If you can intentionally bring the thought of water to the mouth,
You may even start to salivate.
And lastly,
We'll tune in to the sense of sight.
Slowly blinking open the eyes ever so gently.
Looking around where you are and identifying the first five colors that you see.
Now identify three different surfaces that have different textures.
You may notice a blanket that may be ruffled,
A smooth surface of a water bottle.
Just noticing different textures that are around you.
And when you're ready,
Coming out of this meditation.
I hope you enjoyed.
As always,
If any of this resonated,
Please like,
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Comment,
Or share with a friend.
Until next time,
Stay curious,
Stay well,
And lead with love in all you do.
