Hello and welcome to this meditation.
To start off take a moment to sit down in a comfortable but upright position,
Either on the floor or on a chair if you find that more comfortable.
Place your hands on your legs and anchor your body weight on your sitting bones.
Close your eyes and take a brief moment to check in with your body.
How are you feeling right now?
Any tensions or sensations in your body?
How is your head space?
Just notice how you are in your body and your mind and you may roll your shoulders a few times and let your body loosen up a little more.
Then take a few deep breaths in through your nose and out through your mouth.
As you exhale you feel your body slightly heavier on the ground or the chair beneath you.
One more deep breath in through your nose and out through the mouth.
Now allow your body to return to its natural breathing and place your attention on the sensation of movement in your body.
If you have a hard time noticing the breath you may place a hand on your stomach or your chest and try to just observe the breath as you inhale and exhale.
If your mind drifts off that is ok,
Just note that your mind drifted away and then bring your attention back to your breathing again.
If you want you can start counting your breaths.
One as you inhale,
Two as you exhale.
Continue until you reach ten and then start over from one again.
If you notice that your mind wanders off or if you reach ten you may start over from one again.
I will leave you to your breathing for a few moments now.
Now place your attention on the sensation in the body.
As you continue breathing notice how your body feels lighter and lighter with each inhalation.
You start floating above the ground.
You feel weightless.
You are weightless.
With each exhalation your body becomes heavier and heavier until your body is fully supported by the ground again.
You are grounded.
Now let's take a deep breath in through your nose and slowly out through the mouth.
One more time and this time let's try to expand the exhalation a little bit longer.
Take a moment to check in with the body again.
How are you feeling right now?
Is it different compared to when you started this meditation?
Just note any potential differences.
Take a moment to thank yourself for taking this time for being present in the moment here and now.
You may start to move your fingers and toes awakening the body again and when you feel ready you may open your eyes.
