Hello everyone,
Let's meditate.
Find a comfortable sitting position and soften your gaze or close your eyes,
Whichever feels best for you.
And then find a connection with the ground.
Begin with the sitting bones and your legs,
Bringing your awareness to your connection to the floor and use that connection to support you.
Pressing to the floor,
Lift up through your core into the crown of your head.
Pressing your sitting bones down as you lift the crown of your head towards the ceiling or the sky.
Groundedness is here in your connection to the earth.
Next,
Bring your awareness to your breath.
Slowly notice each inhale and exhale.
Slowly deepen each inhale and exhale.
Extending the breath into your belly as you inhale and pressing your navel towards your spine as you exhale.
Take five deep breaths here.
Inhale one,
Two,
Three,
Four.
Exhale one,
Two,
Three,
Four.
Exhale one,
Two,
Three,
Four.
Inhale one,
Two,
Three,
Four.
Exhale one,
Two,
Three,
Four.
Inhale one,
Two,
Three,
Four.
Exhale one,
Two,
Three,
Four and take three more breaths like that.
This is your grounding and calming breath practice.
It's always here for you when you need it.
And then slowly bring your attention from your breath to your surroundings,
To the environment.
You start by noticing your environment.
Slowly open your eyes or you can lift your gaze and see.
Look around.
Where are you?
What is in the room with you?
What can you see?
How many people are you around?
Can you notice the trees?
Use all of your senses.
Notice any smells,
Any sounds or any shapes.
Look around and pick a color and maybe count how many things have that color in your surroundings.
If you pick blue,
No,
Maybe count all the blue things in the room.
Maybe count all the round things that you can see.
Keep your breath smooth as you simply notice and describe your surroundings,
Your environment.
Becoming more familiar and grounded with the surrounding will help you know that this is a safe space.
You are safe.
When you're ready,
Soften your gaze or close your eyes again.
Return your focus to your breath,
Noticing each inhale and each exhale.
Sit here and relax with what is.
Experience what you're experiencing and feel your feelings.
Take a deep breath in.
And take a long breath out.
Inhale,
Reach both hands up.
Exhale,
Bring your hands to your heart center.
And let's finish our meditation together with one peaceful breath.
Take a deep breath in.
Take a long breath out.
Bring your thumbs to your forehead.
We bow down and say namaste.
Thank you so much for meditating with me.
Namaste.
