Welcome to this grounding meditation.
Take a moment to find a comfortable seat.
Whether you're sitting in a chair,
On a cushion,
Or on the floor,
Or even lying down,
Let your body get comfortable.
And then bring your awareness into your breath.
Just feel yourself breathing.
The cool air drawing in,
Filling up your body.
The warm,
Soft air flowing out,
Softening your body.
Just observe the rhythm,
The flow of your breath.
If it's smooth or if there's any fluctuations,
Just notice.
Be aware of any thoughts that might be moving through your mind right now.
No judgment,
But no concern.
Just let them pass.
And focus your awareness on your body,
The parts of your body that are touching the floor,
Your chair,
Or your cushion.
Just notice that sensation of your body being held.
And then take a deep breath in and let a long sigh out,
Letting your body sink into the supports beneath you.
Do that two more times.
Relaxing the jaw,
Relaxing the face,
The shoulders.
One more.
Letting your hips relax,
Your legs,
And then let your breath again find its own natural pace.
And bring your awareness to your head.
Feel the sensation of your scalp.
Like your scalp is relaxing just a little bit more.
Softening your forehead and the space between your eyebrows,
Maybe giving your eyebrows a little lift and lower to ensure that you're not gripping in the eyes.
The eyelids are heavy,
The gaze is inward and downward.
Open your cheeks,
Relax the corners of your jaw,
Let your tongue rest in the bottom of the jaw.
Feel your head relaxing over your neck,
Supported,
But not strained.
If you're lying on the floor,
Feel the support of your head against the floor.
Now bring your awareness down your shoulders.
The shoulders feel heavy.
Relax your elbows,
Your wrists,
Your hands,
And your fingers.
Let both arms just be as they are.
Bring your awareness into your chest.
You might notice your heart beating.
Relax the muscles of your back and just let your spine hold you.
Feel the little expansion of your breath in,
The subtle contraction of your breath flowing out.
Nothing to do,
The breath will just come and go.
Bring your awareness into your lower belly and your hips.
Relaxing the hips,
The hip joints,
The tailbone.
Relax your thighs and your knees,
Your lower legs and ankles.
Relax your feet,
The toes.
Feel your whole body soften just a little bit more from the top of your head all the way down to your feet.
Take another deep breath in and let a long thigh out.
Now notice the sensation of your body resting comfortable.
Tune into the awareness of your mind,
Continually letting thoughts come and go without attachment,
Without concern or judgment.
Just noticing that the mind will continue to move.
Feel your breath and bring your awareness towards your heart center.
Allow your heart to be held by your body.
Allow yourself to be held by your heart.
In this moment,
Everything is perfect exactly as it is.
You are perfect exactly as you are.
Allow yourself to sit within the comfort of your body,
Your heart,
Your breath for as long as you like.
Thank you for joining me today.
Namaste.
