Welcome to a grounding meditation.
Come to lie on the floor.
Make sure that you are warm and take time to ensure that you are comfortable.
You might lie with your legs straight or choose to bend your legs with feet wide and knees resting against one another.
Take some space between your arms and your body and turn your hands so your palms face upwards.
Close your eyes and take a deep inhale.
Exhale through your mouth elongating the exhale and again deep inhale long exhale.
Feel your body softening down into the ground on each exhale.
Maybe your body feels a little heavier now.
Now take your awareness to where your feet meets the ground.
Either the backs of your heels or the soles of your feet.
Just notice the connection between your feet and the ground.
If your legs are straight take your awareness to where your calves and thighs meet the ground.
If they are bent stay with the soles of your feet.
Now take your awareness to where your buttocks meet the ground.
To the places on your back which meets the ground.
The backs of your shoulders and upper arms and where they meet the ground.
The backs of your lower arms and hands and where they meet the ground.
The back of your head and where it meets the ground.
And now all of these places at the same time.
The whole of the back of your body and where it meets the ground.
The meeting points between your body and the ground.
Now take your awareness to your right foot and toes.
To your lower leg and knee.
To your upper leg and buttock.
The whole of your right leg.
Breathe in and out of your right leg.
Now take your awareness to your left foot and toes.
To your lower leg and knee.
To your upper leg and buttock.
The whole of your left leg.
Breathe in and out of your left leg.
Now take your awareness to your right hand and fingers.
To your lower arm and wrist.
To your upper arm and shoulder.
The whole of your right arm.
Breathe in and out of your right arm.
Now take your awareness to your left hand and fingers.
To your lower arm and wrist.
To your upper arm and shoulder.
The whole of your left arm.
Breathe in and out of your left arm.
Now take your awareness to your belly,
Your chest,
Your collarbones,
The whole of the front of your body.
Now take your awareness to your lower back,
Middle of the back,
Upper back,
The whole of the back of your body.
Take some deep breaths filling your belly,
Chest and back on the inhale and elongating your exhales.
Now take your awareness to your neck,
Back of the head,
Top of the head,
Face,
The whole of your head and neck.
Take some deep breaths as if you are filling your head and neck with air.
Elongate your exhales.
And now breathing into the whole of your body.
The inhale fills your body from the tips of your toes to the crown of your head.
Again,
Long exhales.
Keep repeating this breath.
Inhaling,
Toe tips to crown.
Exhaling,
Crown to toe tips.
Inhaling,
Toe tips to crown.
Exhaling,
Crown to toe tips.
Keep going with this breath.
Now come back to your awareness of where the body meets the ground.
Notice the contact between the two.
Take a deep breath and as you exhale,
Feel the body sinking into the ground.
And again,
Deep inhale,
Softening the body into the ground on a long exhale.
Once more,
Deep inhale,
Softening the body into the ground on a long exhale.
Now allow your breath to settle to your own natural rate of breathing.
Bring some movement into your hands and feet.
Stretch your arms up overhead.
And blink your eyes open.
Bring the arms down and draw your knees into the ground.
And then,
Bring the arms down and draw your knees in towards your chest.
Roll onto your side.
Stay here for a while until you are ready to slowly get up and continue with your day.
Thank you for joining me.
Take care.
