Hello and welcome to this grounding meditation session.
My name is Doris,
I'm a yoga teacher and I will be guiding you through this meditation and feeling more grounded and perhaps creating a safe space for yourself.
Before we get started I would love for you to find either a comfortable seat be that on the ground perhaps having the hips elevated or maybe on a chair or on the sofa or perhaps you also want to lie down on your bed on the sofa or just on the ground on your yoga mat.
You can do this meditation wherever you are you could even turn it into a walking meditation if you wanted to.
All that matters is that you feel safe and that it's a place where you can find a little bit of peace and quiet for the next 10 minutes.
Once you found a place once you feel settled perhaps you want to also grab a pillow to hug or maybe a blanket to place over yourself so that you have this grounding sensation already in a physical form.
There won't be any background noise any music so if you'd like to you're more than welcome to turn on some mindful meditation music in the background or perhaps just enjoy the silence between my narration.
I know that I'm always here even if you don't hear my voice at the time that I'm taking this meditation with you.
And once you're settling down I invite you to draw your attention to the breath.
Perhaps you want to place hands on your body or just hug the pillow a little bit closer towards you.
Noticing how the inhale arrives in the body and how the body creates space for the breath.
Simply observing your breath here.
Simply observing your breath here.
Allowing the rest of the body to be relaxed.
The face,
The jaw,
The shoulders.
Focusing on that wave-like notion of the breath.
You can also observe your breath.
You can also observe your breath.
Perhaps trying to only observe without trying to forcefully guide your breath.
You can also observe your breath.
Allowing it to enter when the time is right.
To leave whenever the time is right for that.
I know that you don't have to sit still if there is a little bit of swaying that feels nice or just any mindful movement then it is okay to move you don't have to be still.
Taking another conscious breath in here and another conscious breath out.
And now I invite you to turn your attention to the ground beneath you.
Whether that's the sofa,
Your bed or the floor or a chair.
Feeling this contact with the surface beneath you.
Whether it might be your sit bones,
Perhaps your entire back body or maybe the soles of the feet are connected to the ground.
Without changing or doing anything simply noticing these contact zones,
These areas that are touching the ground.
Knowing and trusting that there's always a ground for you.
That you'll never lose contact with it or even if you do that you can always find it again.
Keeping your awareness just for a few more moments on these spots.
Perhaps you want to imagine growing some invisible roots from your sit bones or your feet into the ground and even though that might not be the ground directly that eventually everything leads down to the ground and your roots will find the earth.
And these roots they will always be there for you and regrow whenever you need them to.
And then the eventually letting go of that internal image of roots growing from your sit bones or your feet.
Drawing the awareness into the heart space.
Perhaps you want to place your hands onto your heart space or maybe feeling the weight of the pillow resting against it.
Maybe you're aware of your breath here in this area around the chest.
Knowing that your hands or the pillow as a form of self-love and perhaps a barrier.
They're always here to support you.
They're here to keep you safe.
And knowing that you are safe and that you are loved and that you are grounded.
And perhaps feeling this sense of space like an invisible circle starting from your heart space taking up as much space as you need to.
Perhaps you want to give yourself a final little squeeze or maybe stroke yourself,
Hug yourself,
Whatever form of self-love and compassion you would like to express for yourself.
Taking a last conscious breath.
And then gently if you feel ready perhaps opening the eyes,
Looking around the room or the space you're in.
Maybe blinking a few times.
And then internally naming three things that you notice.
It could be a plant,
A piece of furniture or just anything that catches the eye.
Perhaps you want to exhale through the mouth here.
Maybe gently start to move your body.
Taking all the time that you need to come back into your body and into the room.
And knowing that you can repeat this meditation as many times as you need to.
Thank you for spending some time with me and take care.
