Hi and welcome my dear.
I'm Anja and this grounding meditation is made for you to gently reconnect with your body.
Let's begin by finding stillness.
Sit down with your spine straight,
Either cross-legged sitting on the ground or in a chair with both feet grounded into the floor.
Gaze softly in front of you or close your eyes if it feels safe to you.
Let your hands rest softly on your legs or knees.
Now take a deep breath in through your nose,
Belly rising,
Chest opening and your breath arriving in your collarbones.
Hold your breath.
Take another sip or two and hold.
One more little sip and hold and then sigh it all out.
Let your breath begin to settle back into its natural rhythm and as you breathe just notice how do you feel.
Acknowledge you are here right now and it is safe to take a pause.
There's absolutely nothing you need to do right now.
This is your time.
Now we gently begin to scan the body and listen.
So bring your awareness to the top of your head,
Your scalp,
Your eyes,
Your jaw.
Notice how these areas feel.
Don't judge,
Just notice and see if you can relax them.
Move your awareness to your neck and your shoulders.
Let gravity gently pull them down and notice how that makes you feel.
Bring the softness of your breath into these areas.
And now move further down.
Bring the awareness to your chest,
To your heart.
Notice any movement as you breathe in.
How does it feel?
Does it feel light or heavy?
Can you sense the beating of your heart?
What else do you notice?
Whatever there is,
Just let it be.
Every feeling is here to be noticed and acknowledged.
Let your awareness move further down to your solar plexus area and your belly.
Allow them to expand and fall with every inhale and exhale.
It is safe to feel whatever is there.
Just notice,
Don't try to change anything.
Next,
Bring your attention to your hips.
Where does your body connect to the surface beneath you?
Feel how you are supported and held.
Scan further down to your thighs,
Your knees,
Your calves and all the way down to your feet.
Feel your feet grounded on the floor below you.
Take a few more deep breaths in and imagine drawing your inhale from Mother Earth below you.
Moving through your whole body and exhaling it into space.
Visualize the flow of air through your body.
Take one more very deep and slow breath in through your nose and sigh it out through your mouth.
Let yourself enjoy these moments of connection and grounding.
There is absolutely nothing you need to change.
You are allowed to just be you right here,
Right now.
Whenever you're ready,
Slowly begin to bring some movement into your body.
Gently wiggle your fingers,
Your toes and maybe give yourself a nice long stretch.
And then slowly and gently open your eyes.
Have a beautiful day or night and remember whatever you are feeling is safe.
You are safe.
