Welcome to this meditation for grounding and healing.
Thank you for gifting yourself this time to go inwards.
Give yourself permission right now to focus on you.
There is nowhere else you need to be.
There is nothing else you need to be doing.
So for the next few minutes,
Focus solely on your wellbeing.
We're going to start in a nice comfortable seated position of your choice.
Now gently close your eyes.
Sit up nice and tall through the spine welcoming an open posture.
Now begin by relaxing your shoulders.
Wherever the hands fall naturally,
Embrace that.
Explore what feels good today.
Palms face up or palms rest on the knees.
Just start to listen to your body.
Allow yourself to get as comfortable as possible.
This will be important as you set yourself up for this grounding meditation.
Being present with what is.
Feeling one with the earth.
Now gently take a deep inhale and exhale.
Allow all of your awareness to be on your breath right now.
Paying attention to how the breath is flowing in and out.
Inhale and exhale.
With each inhalation and exhalation allow yourself to become more relaxed,
More comfortable,
More at peace.
Notice what the breath feels like as it enters through your nose,
Goes down your throat,
Filling your lungs and back out through your mouth.
As you observe your breath you may become distracted by thoughts or sensations in your body,
Sounds in your environment.
That's okay.
Whatever happens is supposed to happen.
Don't fight it but gently come back to observing your breath.
Be the watcher.
Don't attach yourself to anything but the simple action of inhalation and exhalation.
Signal your body to let go.
Notice where you are holding tension right now.
Sometimes we seem to hold tension without being aware of it.
Some people hold tension in their forehead,
Some feel tension in their shoulders and carry this tension on top of them.
So it doesn't matter where in the body you hold your tension.
Find that place and bring loving energy towards it.
Allow yourself to let go and relax.
Let go of any tension in your face,
Relaxing your forehead,
Your eyebrows,
Allowing your eyes to feel heavy,
Your lips and your jaw.
Move this relaxation down the body to your shoulders,
Your arms,
Your hands.
Continuing downwards relax your hips,
Your legs and your feet.
And with each exhalation let it go.
Let the tension dissolve away into nothing as you become more relaxed.
And with each inhalation welcome patience,
Welcome love and thanks for this beautiful body and existence that you have.
Now imagine that you are on the peak of a tall powerful mountain high above the rest of the world stretching out below you.
Feel the ground beneath your feet.
It is firm,
Solid and unmovable.
You're anchored on this mountain with both your body and your mind.
Breathe in deeply.
Feel the cool air fill your lungs.
Allow this pure mountain air to flow through your whole body,
Filling it with light,
Peace and calm.
As you stand breathing in the fresh air,
Gaze towards the sky.
Endless hues of blue stretch out in front of you.
A vast blank canvas of colour.
It is pure and it is still.
And as you look into the sky,
Feel your mind expanding and emptying into the vast open space.
How do you feel?
What emotions are coming up?
Focus on them for a moment.
Now I would like you to let go of that emotion.
Watch as that emotion dissolves away.
All of your thoughts and emotions dissolve into the vastness.
Your mind is clear,
Empty and as vast as the sky.
And just rest in this stillness.
Take a moment to place your attention in your heart and focus on today's centring thought.
I am alive.
I am present.
I am safe.
Whenever you find yourself distracted by thoughts,
Sensations in your body or noises in the environment,
Simply return your attention by mentally repeating this mantra.
I am alive.
I am present.
I am safe.
I am alive.
I am present.
I am safe.
I am safe.
I am safe.
When you are ready,
Gently bring your attention back to the room.
Return your attention to the touch of your body on the seat.
And when you feel ready,
Gently open your eyes.
Now let's take another deep breath in,
Reaching both arms up to the sky,
Palms together.
And as you exhale,
Allow your arms to gently fall towards your heart,
Honoring yourself,
Honoring your practice,
Honoring your well-being.
Thank you for being here with me today.
I hope you have a beautiful rest of your day.
Keep growing and keep loving.
Namaste.
As you continue with your day,
Carry this sense of lightheartedness with you,
Reminding yourself of our centering thought today.
I am alive.
I am present.
I am safe.
