Hi,
I'm Aradhna.
This is a short grounding practice for the start of a new month or any day you need to begin again.
There is nothing to prepare and nothing you need to know how to do.
Find somewhere you can be still for the next few minutes.
If you're driving,
Save this one for later.
Let's begin.
Find somewhere you can be still for the next few minutes,
Sitting or lying down.
Both work.
Let your eyes gently close or soften your gaze towards the floor if that feels comfortable.
Start by letting your body arrive.
Feel where you are being held.
The chair,
The bed,
The floor underneath you.
You do not have to hold yourself up here.
Now bring your attention to your breath without changing anything yet.
Just notice it,
Where it moves,
How deep it goes,
Whether it feels easy or a little tight right now.
And now gently let the exhale get longer than the inhale.
Breathing for a count of four.
3.
.
.
2.
.
.
1.
.
.
And out for 6,
5,
4,
3,
2,
1 in for 4,
3,
2,
1 and out 6,
5,
4,
3,
2,
1 in 4 3 2 1 and out 6 5 4 3 2 1 Just let the out-breath be longer for a little while more.
That longer exhale is a signal to your body.
It tells your nervous system that nothing is chasing you right now and that you are safe enough to settle.
This is the only conversation your body reliably listens to.
Now let your attention drop to the base of your spine,
The lowest part of you,
Where you meet the surface underneath.
This is where safety lives in the body,
Not as an idea,
As a place.
Notice what is there.
Tightness,
Heaviness,
Warmth.
Nothing at all.
There is no right answer.
You are just observing.
And as you breathe,
Let that place soften by 10%.
Not completely,
Just 10%.
Enough for something to feel possible and at ease.
Today is the first of the month,
A new page,
And you get to choose what goes on it.
Or it may just be you choosing to begin anyway,
On another day.
So from this settled place,
Not from the part of you that plans and pushes,
Let a question arrive.
What do I want this month to feel like?
Not what you want to achieve,
What you want it to feel like.
Let the answer come as a feeling before it arrives as a word.
Your body will answer first.
And it usually is more honest than the least you would write at your desk.
Now picture yourself at the end of this month.
The last day of this month or a chosen date.
You are somewhere ordinary,
Making a coffee,
Walking somewhere,
Sitting down at the end of a day.
And you feel the way you just described.
Notice what is different.
How are you standing?
What are your shoulders doing?
What are you no longer carrying that you are carrying today?
And ask that version of you one thing.
What did you stop doing to feel like this?
Whatever came,
Let it be enough.
You do not have to act on it yet.
You do not have to make a plan.
Some things need to be seen before they need to be solved.
Now come back to the breath.
In for 4,
3,
2,
1.
Out for 6,
5,
4,
3,
2,
1.
In for 4.
.
.
3.
.
.
2.
.
.
1.
.
.
Out for 6.
.
.
5.
.
.
4.
.
.
3.
.
.
2.
.
.
1.
.
.
And know this before you go.
If nothing arrived.
That is information too.
Sometimes the body needs to feel safe for a while before it will tell you the truth and exactly what it needs.
It's not withholding anything.
It's simply waiting.
So the more you come back to your breath and create that safety,
The easier it will be to get the answers from within.
Now slowly start to bring some movement back into your hands and your feet.
Take a deep breath in and let go with a sigh if that feels good.
And when you're ready,
Slowly open your eyes.
One month,
A point in time.
One page.
You're not behind.
You're exactly where you're meant to be.
