Breathing and grounding.
This practice is a way to synchronize the mind and body,
Deepen relaxation,
Return to presence,
And root oneself in a sense of stability and groundedness.
Find a comfortable position,
Sitting in a chair,
And place your feet flat on the floor.
Allow your spine to be upright and relaxed.
Scan through your body and notice any tension or clenching,
Such as in the eyes,
Jaws,
And shoulders.
And give permission for these areas to soften and release as much as possible.
Allow your whole body to find ease in this moment.
Bring attention to the feel of the breath in your torso.
Tune in to the sensations of the inhale and the sensations of the exhale.
Begin to gently slow down,
Lengthen,
And smooth out each breath,
Inhaling through the nose and exhaling through the nose or mouth.
As you inhale,
Feel the torso expand,
Stretch out,
And open.
As you exhale,
Feel the torso release,
Let go,
And relax.
If you'd like,
Add a silent rhythmic count of four to six on the inhale and four to six on the exhale.
Great.
When you notice that a tension has wandered from the breath,
Patiently return it back.
Release the breath back to normal and notice with friendly curiosity how the body feels.
Now let your attention float down to your feet.
Feel the sensations of contact of your feet on the ground.
Let go of thinking or wanting your experience to be a certain way and just notice what you feel.
Perhaps some pressure,
Warmth or tingling.
Sensing the gravity as the weight of your feet sinks onto the floor.
Let attention float up to your seat now and feel the backs of the thighs and buttocks making contact with the chair.
Notice the weight of your body sinking down into the chair.
Attention floating into your back now and feel the contact sensations of the back against the chair.
What do you feel there?
When you notice a tension wander,
Patiently guide it back.
Feeling sensations versus thinking about them.
And sensing the contact in your hands and fingers.
Soak attention into these points.
Feeling them as fully as you can.
Allow awareness to expand like an egg around your whole body.
Sense the entire field of your body and the space just outside of it.
Feel that your whole body is being held in kind,
Loving awareness.
Just here for a few moments.
Thank you.
