Welcome to grounding meditation with Dr.
Leslie Belzer.
Finding a comfortable posture with the feet outstretched or firm in the floor,
Allowing the eyes to close gently if that feels okay,
Or just lowering your gaze.
Relaxing the hands and the fingers,
Allowing the breath to find its rhythm.
And now bringing attention to the areas of contact that your feet and legs and sit bones have with the floor or the surface your body is on.
And now feeling into the feet,
Maybe feeling where your shoes are in contact with the feet.
And moving up to the seat and noticing where it has contact with the chair,
The bed.
And just allowing the ground or the chair to hold and support the body without you needing to do anything.
And breathing in and out naturally.
And moving the attention to your back and noticing where the back touches and has contact.
What sensations are there?
And moving the attention down the arms to the hands and feeling into the hands.
Wiggling the fingers,
Breathing out through the fingers.
Seeing any sensation that your hands are experiencing.
And moving up to the face and the neck,
Maybe rolling the neck from side to side,
Allowing yourself to exhale.
And now opening the awareness,
Feeling the entire body lying here or sitting here in this moment.
Feeling aware of the sensations that you're having in this moment from head to toe.
And now for the last minute or so of our short grounding meditation,
Bringing the attention to the breath.
Taking the next couple of breaths a bit deeper so that you can really feel the breath.
Telling the belly to rise and fall as you deepen the breath.
And finding your center.
And using that place as the anchor for your attention as you inhale and exhale.
This is where we come back to over and over whenever the mind wanders off.
We return to the breath.
And again letting the breath just breathe itself.
No need to make it any other way than it wants to be.
And as you notice the attention is somewhere else,
Gently bring it back to the breath.
And now on your own,
Breathe in and out as we end this short mindfulness practice and grounding meditation.
