Grounding Through The Sensation Of Touch

This simple grounding meditation uses the sensation of touch to increase our connection to a place. Focusing on the sensation of contact and support participants can increase feelings of grounding as a precursor to presence. This mediation can be done from seated or lying down and is suitable for all levels.

Transcript

This practice is about grounding the body by using and focusing on the sensation of touch. And it can be done from any position. I think the key really is just to be really comfortable. So if you're not that comfortable sitting up like this, I'm using a bolster which does make it a little bit easier for me. You can lie down, You can lie down on the tummy, You can lie down on the back, You could be sat in a chair. I'm not sure about standing, But if you are comfortable standing and doing things, Yeah, Go ahead and do that. Like I said, The key to this is to be comfortable. So let's give it a go. So whichever position you've chosen to take, You can either have the eyes closed. Not everyone is comfortable closing the eyes. And if you're not, Just feel free to keep them open. They don't have to be closed. But if they are open, Just coming into a comfortable soft gaze. Maybe just dropping the eyelids slightly. I'm going to close my eyes, It's just what I'm used to. And just taking a moment to let the breath steady. Everything from this point forward is going to be an invitation. You don't have to do anything. You can choose the bits that you want to do. Just let the breath be at its natural resting rhythm and depth. And just spend the next few moments focusing on the sensation of breath. Maybe as it's drawn in through the nostrils. Noticing its texture and temperature. And the feeling of expansion in the chest. Lungs, Maybe the tummy expands as well. And then noticing the sensation of breath as it leaves. Maybe slightly warmer in temperature. Noticing any kind of tickling sensations in the nostrils. And that feeling of contraction in the chest. Just be with the breath without trying to change it or direct it in any way. And if you are feeling a little bit tense, Maybe take the next couple of breaths to visualise or to feel that tension leaving. As much as you're able to let go of in this moment. Maybe it's stored in the shoulders or lower back perhaps. Just letting go of what you're able to let go of. And then we're going to bring our awareness to the parts of you that are in touch with the ground. Directly, Indirectly, Through the mat and clothes. Feel the sensation of contact with the ground. Feel how solid the floor feels. Maybe you're sat on a chair. Feel how solid the ground feels directly against your feet or through socks and shoes. Feel the density of the ground offering support, Enabling you to let go. Safe in the knowledge that you're not going to fall anywhere. That you're completely supported by the floor, Bricks, Concrete, Soil beneath that. For kilometre after kilometre. Bring your awareness to your body's weight. Feel gravity, Your weight. Keeping your body firmly, Securely in this one place. Feeling a sense of pressure where those two surfaces, Your body and the floor, Meet. Can you perceive the shape of your body from your lying down or seated position? What shape does your body take? What does it feel like to be in this shape, To take up space in your room, Outside, Wherever you are? What about the spaces that you don't take up? The space between your fingers, Maybe where there's a gap between the toes or between the arms and the body. And all the empty space around you. Is it possible to feel it? To sense its shape and its quality? Maybe you can feel the air against your skin. A slight draft. Maybe it's warm, Maybe it's cool. What do your clothes feel like? The texture of the fabric. Loose or tight fitting. A sense of comfort and security that they bring. Maybe the fabric's a rough texture or a smooth texture. Synthetic or natural. Bring your awareness to the sensation of your clothes against your skin. And now, Without labelling each one, See if we can expand our awareness to feel all of these sensations. Or as many as you can in the moment. Shape, Weight, Pressure, Floor, Earth, Clothes, Air. See if we can feel all of these touch and shape sensations at once. Without trying too hard. And just as quickly, Let them go. Returning to the sensation of breath. The expansion and contraction of the chest. The sensation of breath in the nostrils. Keeping the breath, Natural resting breath. And slowly opening the eyes.