Welcome to a simple and grounding practice,
Connecting you to your root,
Your core and your innermost sense of self.
Always find a comfortable seated position,
Maybe sitting cross-legged or on your knees.
Begin with soft and slow breaths in and out of your nose,
Allow your shoulders to drop down away from your ears,
Settling into the weight of your bones,
Settling into your seat,
The pelvis grounded and relaxed.
Relax your ankles and toes,
Filling yourself with a sense of steadiness and ease and a sense of deep connectedness at your core.
Soft and slow,
Steady breaths in and out of your nose and then let your awareness draw all the way down,
Way down into a space deep inside your pelvis,
At your root,
Base chakra,
At your perineum between your sitting bones.
And then with little effort,
Without moving the hips or clenching the buttocks,
Gently draw your two sitting bones in towards each other,
Feeling a gentle lift in the skin and in the interior space of the area below your navel,
Creating a felt sense of hollowness,
Of emptiness and connectedness to this space deep inside your core,
Allowing your breath to guide your awareness deep into this interior space of your pelvis.
You may gently re-engage the perineum by gently squeezing the two sitting bones towards each other,
Gently connecting the tip of your tailbone and your pubic bone drawing in towards each other and emphasizing this feeling of connection,
Of hollowness and emptiness drawing inwards into this interior space of your pelvis.
Feel yourself rooting and grounding into your seat,
Resting in your lap and with this felt sense of anchoredness allowing your awareness to rise up into the space at your heart,
Center of the chest,
Feeling the breath gently move in and out of your chest,
Noticing the feeling,
Sensations inside your ribcage,
Around the space of your physical heart,
Noticing the sensation of breath permeating your chest and lungs,
Expanding into your bronchi,
Connecting to the bloodstream,
Exchanging nourishment and information with the external environment and taking in nourishment and information from the external environment and this constant interchange between the inner and the outer world allowing your awareness to further rise up into the center of your head,
Center of your skull,
Allowing the area of your midbrain to soften and widen,
Feeling the breath in the cranium,
Feeling the breath brush in through the nose,
Passing the center of your brain,
Moving down through the throat into the lungs,
Expanding into the chest and feeling your breath expanding physically and energetically down into the root at your pelvis,
Experiencing a felt sense of connection between your perineum at your root,
The space and breath inside your chest at the level of your heart and inside the skull at the center of your brain,
Allowing your felt sense of physical experience to be deeply rooted and connected to your core at the base of your perineum,
Allowing your mind to settle and center and be absorbed in the experience at your heart space and focusing your breath inside your brain,
Within the cavity of your skull,
Absorbed within the breath,
Within the feeling sensation of your breath within the cranium,
Mind anchored in the heart,
Body connected at your root,
Allowing yourself to become deeper and deeper absorbed in this felt sense of your connected experience within the body,
Within the mind,
Within the breath,
And allowing yourself to linger and ground in this experience as long as you like and whenever you're ready coming back to your senses,
Back to your body,
Back to a deeper sensation of breath,
Drawing both palms up and together in front of your chest,
Just taking a moment to bow inwards,
Appreciating this connection at your core,
At your innermost self,
And then gently closing your practice,
Moving out into the rest of your day.
Namaste.
