Welcome.
This is a grounding meditation with some soft background music.
Begin by finding a comfortable position,
One that embodies alertness and also relaxation.
Make any movements,
Large or small,
That put your body more at ease.
Let your shoulders drop,
Your jaw unclench,
Your belly soften.
Now gently close your eyes and allow yourself to be still.
Take a calm,
Deep inhale and as you exhale,
Feel the cares of the day leaving your body,
Leaving your mind.
Do it again.
Inhale calmness,
Exhale tension.
Take a few more deep breaths,
Letting the air flow through your body fully and deeply but with ease.
Calmness in,
Tension out.
Let your breathing return to a normal,
Effortless rhythm and start to become aware of your whole body.
This awareness is not judgmental or analytical or reactive.
It simply observes.
Wrap this observing awareness around your whole body,
From head to toe,
From side to side,
From front to back,
From inside to outside.
Now bring your awareness to things that are making contact with your body.
What sounds are reaching your ears?
Can you hear sounds that are both near and far away?
No need to react or analyze these sounds.
Simply notice them.
Observe the temperature of the air on your skin.
Where does it feel cool or warm?
Bring your attention to the surfaces you are touching,
Becoming aware of the pressure from the structure that is supporting you.
Take in the wholeness of your body,
Existing right where it's at,
Within your surroundings.
With your eyes still closed,
Create a mental image of your surroundings.
Being aware of the room.
Being aware of the floor.
Being aware of all the things nearby and all the things supporting and holding your body.
Focus on this mental image and begin to zoom up,
Like a camera lens pulling up higher and higher until you see yourself from above.
Taking in a bird's eye view of the place you're in,
With its nearby buildings or trees or streets.
Keep going higher up until you see the whole region,
With its deserts or mountains,
Flatlands or forests.
Imagine the plant and animal life that share this place with you.
Float up even higher until you can take in the continent that you are resting on.
See its shape and color.
See the oceans that it touches.
Feel free to use a little of your imagination here.
Roll up even more until you can take in the sphere of the Earth,
The entirety of the planet floating in space.
See the curve of its face.
See it turn slowly,
Silently.
Feel the quietness of the cosmos around you.
The expansiveness of the universe,
Ancient and vast,
Mysterious and beautiful.
As you look back at Earth,
Know yourself to be right there,
Right in this moment,
A part of the universe,
Not separate from it,
But belonging to it.
Focus on this sense of belonging to the Earth,
Belonging to the universe.
If it helps,
Adopt a silent mantra that you can repeat mentally to yourself.
I belong.
I belong.
When other thoughts begin to intrude,
Which they will,
Gently,
With a sense of friendliness,
Guide your focus back to this sense of belonging.
I belong.
I belong.
Perhaps give the cosmos a warm smile and then start to zoom back in,
Further and further down,
Getting closer and closer to where you are at right now.
Bring your awareness back down to your body and its surroundings.
Imagine a small eraser smudging the outline of your body so there is no separation between your skin and the air around it.
See yourself blending into your surroundings,
Becoming a part of it,
Because you are a part of it.
You are one with your environment,
An integral part of this ecosystem,
This planet,
This universe,
Your home.
Focus on this feeling of being home.
If it helps,
Adopt a silent mantra that you can repeat mentally to yourself.
I am home.
I am home.
When other thoughts begin to intrude,
Lovingly guide your focus back to the feeling of being home.
Home in your body.
Home on Mother Earth.
I am home.
Bring your attention back to the wholeness of your body.
Feel the chair or floor beneath you.
Feel the temperature of the air on your skin.
Take a few deep,
Relaxing breaths.
Calmness in.
Relaxation out.
And when you're ready,
You can open your eyes.
