Thank you for joining me and welcome to exploring your life through a mindfulness lens.
Today's meditation is a grounding practice for every day.
Because it's very short you can choose to fit it in before work,
Particularly if you have a creative project,
A presentation.
You can fit it in any time that you'd like to feel more refreshed,
To gather yourself,
Finding a comfortable seat.
Think tall spine,
Straight but not rigid,
Awake and energized,
Eyes closed or you can leave the eyelids slightly open to let the light in but fostering this sense of going inwards.
Can you start by feeling the points of contact between your body and the surface beneath you,
Whatever you may be resting or sitting on,
Feeling into the feet.
Can you explore the sensations whether it's touch,
Tingling,
Energy,
Temperature.
What can you feel?
Feeling into the feet,
Gathering all of your focus to rest and explore this point of contact,
Moving your attention to the thighs,
The sit bones,
The buttocks.
Again scanning for sensations.
Can you notice if and where there is a sense of support from the chair or the cushion or the floor and if so can you explore that sensation of support just allowing the surface beneath you to hold and support your body.
Noticing that you don't need to do anything and that you are supported in this moment.
What we seek in meditation is for the mind to rest on the body the same way that the body rests on the cushion and so finding that sense of grounding and connection,
That sense of support and being held when we connect to it in the body we offer another form of it to the mind.
Gliding your attention to scan your lower back,
Mid back,
Upper back.
Can you notice where it touches the back of the chair or another surface and what is the difference between where there is,
Where there's contact versus when there's none and you don't need to put words to it but just explore what that feels like.
Now moving your attention to your hands whether they're resting on the chair,
On your thighs or perhaps one is holding the other.
Feeling into the hands,
Noticing their position,
Any quality or sensation that may be arising in this moment.
Feeling your hands from the inside out.
Ask yourself how do I know I have hands without seeing them?
Well as you may be noticing in this moment you just know.
You can feel your hands from within.
Now opening your awareness to scan for sensations anywhere in the body.
Noticing the play of aliveness,
What may be pleasant or unpleasant but taking it all in.
Remembering that a grounding practice is a way to reconnect with yourself,
Reconnect with your body.
I will close with this quote from the Buddha who said,
Quiet the mind and the soul will speak.
Quiet the mind and the soul will speak.
Thank you so much.
Namaste.
