And welcome to this grounding meditation practice.
Today I'm going to take you through a meditation that will just bring you back to the present moment,
To your body and to the earth.
So when you're ready I invite you to sit cross-legged on the floor or on a cushion or sitting on a chair with your feet planted on the floor bringing your palms face down onto your knees and whenever you're ready just closing down your eyes feeling in to the rise of all your breath slowing it down slowing it down bringing it deeper into your stomach noticing where you feel your breath most whether it's the air going in and out of your nose the rise and fall of your stomach or the rise and fall of your chest maybe in the expansion and contraction of your diaphragm just focusing on that area we're going to start taking some deep breaths now in through your nose for 4 and out through your nose for 8 in 2 3 4 out 2 3 4 5 6 7 8 in 2 3 4 out 2 3 4 5 6 7 8 just continuing this breath in your own timing allowing yourself to go deeper and deeper becoming fully present and aware of your body and your breath and when you're ready just returning to your regular nasal breathing noticing how it's deeper than it was before feeling that expansion through your lungs and the capacity that you're now able to hold I invite you now to imagine with every exhale roots going from your root down into the earth burying themselves deeper and deeper into the ground into the earth center and with every inhale imagining mother earth's energy is coming back up through the roots through your hips and into your body grounding you and connecting you with the nature with the pulses of the earth you are one with the other just feeling yourself grounding deeper and deeper your roots growing and spreading focusing on the feeling that it brings to be truly present and grounded in this moment and when your mind starts to wonder just bringing it back to that point of the breath whether it be the air through your nose or the expansion of your chest,
Diaphragm or stomach just coming back to that so so allow yourself to just be here in this moment with whatever time you have so continuing to deepen your breath and when you're ready starting to bring some movement back to your hands your fingers your toes your feet bringing yourself back to the room or the space that you're in taking a deep breath in through your nose holding at the top and exhaling out your mouth to the side and doing that one more time with me in through your nose holding at the top and letting it all go opening your eyes now and seeing the space that you're in so i hope you enjoyed that practice and you're feeling a little bit more grounded and mindful you can return back to this anytime that you wish start your day with it preceded by my daily breath back practice or anytime you just need a moment of peace and quiet to come back to you outside of the business of the world this is a great practice well thank you for being with me today and i will be back with another meditation for you soon
