Welcome,
My name is Aya and I'm going to guide you through a meditation for grounding.
Allow yourself to find a comfortable place to sit or rest and if it feels comfortable for you,
Allow your eyes to soften closed,
Tuning your awareness inward.
If you prefer,
You can anchor your eyes on another focal point.
Choose what feels most supportive for you.
Ground your awareness into your body,
Giving yourself the space to move away from the swirls and the twirls of the mind and to ground,
To ground into your body,
Your breath,
This space,
This place,
This moment in time.
Feel your feet,
Notice temperature,
Sensation,
Notice where your feet make contact with the earth,
The ground,
Wherever they may rest.
Travel your awareness up through your legs to your seat.
Notice your seat,
Feel this space where you are held,
Feel the gentle force of gravity holding you,
Supporting you.
Bring your awareness to your hands,
Notice where they rest on the lap,
Notice temperature,
Sensation.
Bring your awareness to your spine,
Feel it stretch long and tall without being too rigid or tight.
Notice the flow of your breath and bring your awareness into the diaphragm through the abdomen.
We'll take a few deep breaths together to really root and ground,
Allowing your next exhale to go.
Take a deep breath in,
Expanding through the abdomen,
Expanding up through the chest,
Hold it full,
And exhale,
Release,
Allowing the chest to soften,
The abdomen to soften.
Beautiful,
Again,
Big breath in through the diaphragm,
Feel the diaphragm expand through the abdomen,
Up through the lungs,
Feel the lungs expand through the chest,
Hold it full,
And exhale,
Release.
Good,
One more deep and full breath,
Feeling all the way up at your own pace and rhythm,
Holding it full at the top,
Taking a moment to pause in that place of presence,
And then full and complete exhale,
Squeezing all the air out of your lungs,
Out of your diaphragm,
Let it all go.
Beautiful,
Let your breath find its own pace and rhythm,
Breathing in through the nose and out through the nose,
Letting in and letting go.
If it feels supportive,
You may welcome one or both hands to make contact with your body.
Maybe your hands come to your chest or to your abdomen,
Maybe one hand on chest,
One hand on abdomen.
Maybe you press your hands into your lap or wrap your arms around you,
Choose whatever feels supportive with you for you,
And allow yourself to connect even deeper to the flow of your breath,
To the anchoring of your body.
You are here,
Really allowing your awareness to be here,
Here with your breath,
Here in your body,
Here with yourself.
You're welcome to continue to stay in this place of stillness within as long as you need.
If you're feeling ready to emerge,
You can gently,
Gently allow that breath to deepen again.
Feel each inhale expand through the whole body,
Welcoming in new life,
New light.
Feel each exhale re-ground you,
Feel where your hands rest,
Feel the flow of your breath.
You might bring your hands back down to your lap or wherever it feels comfortable to allow them to rest.
Feel your seat,
Feel your feet,
Feel this space,
This place,
This moment in time,
Right here,
Right now,
Right where you are,
Right as you are.
There's nowhere else you need to be.
May you continue to hold this grounding and rooting within yourself.
And if you feel the mind pull you away,
Come back into the body,
Feel your feet on the ground,
Feel your seat where you rest,
Feel the flow of your breath.
Perhaps bring a hand to your body and remind yourself,
I am here,
I am here,
I am here.
When you're ready,
You can gently,
Gently allow your eyes to open and take your time as you return.
Welcome back.
Take good,
Sweet care of you.
