Hi there and welcome.
In this meditation I will quickly guide you through a grounding practice.
You can come back to this practice at any time of the day,
Anywhere,
Where you feel like you need to reconnect with yourself and ease down for a moment.
So let's get started.
Find a comfortable position.
In meditation comfort is queen so feel free to take any pose that you like,
Laying down or seated or on the floor.
Gently close your eyes.
Feel your eyelids become heavy.
Unclench your jaw.
Relax your forehead.
Relax your shoulders,
Your chest,
Your abdomen and feel your knees and legs become heavy and relaxed.
Now take a deep breath in.
Hold it at the top.
And let it go gently with a deep sigh.
Good.
Let's do that again.
Breathing in.
Holding it and letting it go.
Now gently bring your attention to your breath.
Without any judgment try to notice how your breath is now.
Is it going fast or slow?
Are you taking deep breaths or more shallow ones?
Everything is okay right now.
You don't have to change it.
You don't have to judge it.
Simply allow it to be.
Now bring your awareness to anything that you are feeling right now.
Do you feel your body touching the surface?
Do you feel the air on your skin?
Do you feel your clothes?
Maybe your hair?
Do you feel any stress or tension?
Try to come up with five things that you can feel right now.
Gently bring your attention to anything you might be hearing right now.
Try to approach it again with curiosity and without judgment.
Meaning try to not attach an image to what you are hearing.
Just allow the sounds to be there.
Now try to hear the sound that is the furthest away from you.
How far can you hear?
Now bring your attention to things that you can smell right now.
Maybe you have an air freshener or you smell the outside nature or you smell your perfume or food cooking.
Try to really sense the smells around you.
And next,
Bring your attention to anything that you might taste right now.
So bring your attention to your mouth,
Your tongue,
Your taste buds and see if there is any taste that you are experiencing right now.
Now slowly bring your attention back to your breath.
Taking in deeper and longer,
Bigger breaths.
Really coming back into the body.
And when you feel ready you can gently open your eyes.
And you can always come back to this practice.
You can do it with your eyes open and also notice the things that you can see or you can do it with your eyes closed and leave that one out.
When we sit in silence and become aware of our surroundings,
We can actually notice how often we put judgments or labels on certain sounds or feelings or smells.
Well actually in mindfulness we try to approach it with an attitude of an observer,
Of curiosity.
So keep practicing sitting in stillness,
Listening to sounds and try to remove that image that pops up in your head automatically.
I hope you enjoyed this meditation and this short practice and you can come back anytime.
I'll see you in the next one.
