Welcome,
I'm Amy and this is a short grounding meditation.
It's ideal if you're feeling stressed or if your mind is busy.
You can do this practice sitting in a chair or on the floor with your back supported against a wall.
Start by settling in.
Allow your weight to sink down,
Resting into the support of the ground beneath.
You may like to close your eyes or you might prefer to keep them open with a soft gaze.
Take three slow breaths,
In through the nose and out through the mouth.
Allow any tension to soften on each out-breath.
Feel your spine long,
Elegant,
Spacious.
Now,
If you're in a chair,
Place your feet flat on the floor.
Give them a gentle wriggle.
Begin to notice where your feet make contact with the floor.
Noticing the parts of the feet that touch the ground and parts that don't.
Notice the temperature of your feet.
Are they cool or warm?
If the mind drifts,
Gently guide it back to where your skin or your socks or shoes make contact with the ground.
Now,
Bringing awareness from your feet to your thighs on the chair or floor.
Noticing the areas of pressure and get really curious about those sensations.
Is there any difference between your left leg and your right leg?
Can you really allow yourself to receive the support from the ground beneath?
And if the mind drifts,
Gently but firmly guide it back to the sensations of your legs touching the chair.
Now,
Bringing your awareness to where the base of your pelvis and your sitting bones touch the chair or the floor.
And feel a sense of being supported.
Notice areas of pressure and the difference between the left side of your pelvis and the right side.
You might like to gently move the pelvis until you feel evenly balanced.
And if the mind has drifted off into story,
That's okay.
That's what minds do.
So,
Thank yourself for noticing and allow your mind to return to the support of the ground beneath.
Now,
Feeling your back resting against the chair or the wall.
You might like to move yourself right back so the pelvis is towards the back of the chair and your back is fully supported.
Noticing the parts of the spine that touch the chair and the parts that don't.
And really sense into the support as you ease back into the chair.
Allow yourself to receive that support.
And if you find yourself lost in thought,
That's okay.
Return again with a curious,
Friendly attention to your spine making contact with the chair or wall.
Now,
Bringing your awareness to your hands as they rest on your lap.
Perhaps they're in contact with each other,
Perhaps not.
Simply rest attention on these sensations.
The weight of the hands.
The sensations of your clothes.
How does the air feel on the skin of your hands?
Maybe there's a sense of cool,
Aliveness.
Can you sense the subtle tingling of life in your hands?
Really allow that sensation to draw you into your hands,
Into the present moment.
Taking in all sensations with a relaxed,
Kind,
Curious attention.
Then pick one point from the different parts of the body that we've explored.
Maybe your feet,
Legs,
Pelvis,
Back,
Hands.
Where was it easiest or most pleasant to notice the sensations?
And we're going to now rest awareness at the part of your choice.
Simply allowing your attention to sink back down into this part of the body.
As if the sensations are a magnet drawing your attention down.
And if you find yourself feeling tense or trying too hard,
Simply allow your posture to soften into the back of the chair or wall and really sense your weight sinking down,
Supported by the ground.
Equally,
If you find yourself feeling sleepy,
You might sit up a bit straighter or open your eyes or stand up for a bit.
Just gently staying with your sensations for a little while longer.
And now,
As we come towards the end of the practice,
Notice if there has been a sense of settling in body and in mind.
And if there has,
Really enjoy that sense of settling.
But don't worry if the mind is still busy.
Mindfulness takes practice and you really can't do it wrong.
You might like to come back to this practice several times a day or just allow your attention to sink down to your favourite anchor in the lower body whenever you remember.
Thank you for practicing with me today.
