So let's begin by finding a place of comfort where your body can rest.
This may be a cushion on the floor or maybe in the comfortable embrace of a chair.
The essential point to this meditation is maintaining a connection with the earth.
If a chair is your choice,
Ensure your feet are making a secure contact with the earth,
Planted firmly on the floor.
If a cushion is your choice,
Let it sit directly on the ground beneath you,
Connecting you to the earth's supportive energy.
Once you've found your seat and established your connection,
Sit tall in your position.
Gently pull your shoulders back just a little to open your chest and gently close your eyes.
Sealing your lips,
Invite your breath to flow gently in and out through your nostrils,
Establishing a serene rhythm,
Quiet and unhurried.
An intimate dance with life itself.
With every exhalation,
Deepen your connection with the earth,
Feeling the full weight of your body surrendering to gravity,
Allowing your whole being to be cradled by the earth beneath you.
As you draw each breath inward,
Feel a counterbalancing,
Uplifting energy,
Causing a slight elongation in your spine,
A gentle stretching towards the sky,
An affirming salute to the vast expanse above.
Allow this exchange with the earth and sky to continue for a few moments,
Inviting a deepening sense of peace and tranquillity with every ebb and flow of your breath.
As you breathe out,
Allow your shoulders,
Hips and legs to further yield to the earth's embrace.
Each breath in ignites a lightness within you,
A delicate uplifting that brings balance to your surrender.
Feel this exchange,
This dance of energies,
As the heart of your meditation,
Grounding you whilst also allowing you to rise.
Take some time now to engage in a curious exploration of your body's sensations.
Is there a sense of lightness,
Or does it feel heavy,
As though rooted in the earth?
Do you sense stillness,
A gentle stillness,
In your entire being?
Or is there a subtle motion,
A slight sway as you breathe?
Does your body feel solid,
Like a towering oak tree?
Or is it fluid,
Like a gentle stream?
Be present,
Completely and fully with your body,
In this moment,
Here and now.
Feel the chair or cushion beneath you,
Feel the earth beneath that.
Notice any tiny motions of your body as you breathe,
But also notice the stability that comes from this connection to the earth.
Allow yourself to feel rooted,
Grounded,
Neutral,
With your body as the anchor.
Notice the mind's tendency to wander.
Like a kite on a windy day,
It may flutter about,
Seeking to explore the expanse of your consciousness.
This is natural,
And not a problem.
When you notice this,
Gently bring the mind back to your body,
Back to your breath,
Back to the feeling of stability and grounding.
Acknowledge your body as the grounding point for your mind.
Regardless of where your thoughts may drift,
Your body remains here,
Grounded,
Your constant companion.
When you realise your mind has wandered,
Always remember the breath,
And your grounded body is the safe haven to return to.
Before we end this meditation,
Take another few moments to experience the space where your body merges with the earth.
As you release your next breath out,
Surrender further into this connection,
Deeper into the embrace of the earth.
Breathe in,
Feeling an affirming strength as you push down into this space,
Preparing to greet the world again with your open eyes.
Now stay in this state of awareness for a few moments more as you gently open your eyes,
Feeling the continuity of your body's contact with the supportive earth beneath you.
As you gently rise from your seat,
Preparing to walk into the world,
Remain aware of your grounding.
Each step you take,
Each move you make,
You press down into the stable,
Ever-present earth.
This is your anchor,
Your grounding,
Your connection to all that is.
Carry this awareness with you as you move forward into your day,
With every step you take.
