Welcome to this quick grounding meditation for beginners.
I'm so glad you're here.
In the next few moments,
We'll gently settle the mind and come into awareness of the breath and the body.
Find a comfortable place,
Noticing the support beneath you.
And if it feels right,
Close your eyes or gently cast them downward.
We're going to take a breath in through the nose and exhale out through the mouth.
If this is your first time meditating or if you're returning after a while,
You don't need to do anything perfectly here.
There's nothing to get right.
Meditation is simply the practice of noticing your attention and gently returning to it when it wanders.
For the next few moments,
Your job is just to be here,
Not to fix anything or plan for anything,
Just to notice and be present.
Let your body be as comfortable as it is right now.
You might notice sounds around you or thoughts,
And we're not trying to stop thinking.
We're just practicing coming back again and again to this moment.
So if your mind starts to wander,
Just notice and gently return to the breath.
Noticing as the air enters your nostrils and exits through your mouth.
With each breath in and out,
You're allowing your body to settle and to soften.
Each time you return to the breath,
You're strengthening your ability to settle and reset.
As you breathe in and out,
You can rest in this moment,
Knowing that you are enough just as you are right now.
You don't have to do anything but to be here.
And now,
We'll gently wiggle our fingers and our toes and gently widen your awareness,
The space around you,
Fluttering your eyes open.
Each pause like this is a small way of giving your nervous system a moment to settle.
And like any practice,
The more you return to it,
The more familiar it becomes.
So we'll end today as we began with a deep breath in and a deep breath out.
And I'll meet you here again next time.
