My name is Karsia and I'll be guiding you through a meditation that will help you deal with stress and overwhelm that you've experienced through your day.
Sometimes it's just a matter of settling down and feeling grounded where you are right now.
Let's settle in by sitting down in a chair,
Lying down on your back,
Or sitting cross-legged on a pillow,
Whatever you prefer.
Now you might notice your eyelids are feeling a bit heavy.
It's okay to close them now ever so slightly.
As you close your eyes,
I want you to take in the atmosphere around you.
Take a deep breath in through the nose and then exhale through the mouth.
Take in a deep breath through the nose and exhale slowly through the mouth.
Again,
Take in a deep breath through the nose.
Feel your stomach expand.
Hold for four counts,
Four,
Three,
Two,
One,
And exhale through the mouth.
Now I'd like you to bring your awareness to your eyes.
What do you see?
Maybe you see the darkness from your eyes being closed.
Maybe you see light as it comes through your eyes as they're closed.
Or maybe you can see circles of color painting the view before you.
Let's focus on what we can see for a few moments.
Now bring your awareness to your ears.
What can you hear?
Maybe you can hear children playing.
A dog barking.
Maybe you hear the television playing in another room.
Maybe it's raining.
Perhaps you hear the drops of rain on the window or the rooftop.
Focus on that sound.
Do you sense a rhythm to the sound?
Settle here.
Take the sound in and let it wash over the thoughts that don't serve you right now.
Now bring your awareness to your nose.
What do you smell?
What aroma do you smell right now?
Maybe you smell a meal being prepared.
Maybe you smell your shampoo or moisturizer.
Maybe you lit a candle and you can smell the aroma of that.
Focus on the scent.
Keep your focus there for a moment.
As you let the scent go,
Bring your awareness to your mouth.
What do you taste?
Do you have a refreshing taste from gum or toothpaste?
Maybe you ate your favorite meal or snack.
Maybe you taste nothing.
Focus on the taste that lingers in your mouth.
Stay in the moment.
Now what can you feel?
Are you sitting in a chair or a pillow?
Are you lying down on a bed or the floor?
Feel the surface beneath you.
Is it hard or soft?
Are you slowly sinking deeper into your seat?
Feel the support that your surface gives you.
Know that as you settle here right now,
You are supported and grounded securely to the universe.
Focus on your secure surface.
Focus on this sacred moment.
You carved out a moment in time for you to be present right here,
Right now.
Let's take a deep breath in through the nose and exhale through the mouth.
Think about this present moment of rest and stillness.
Bring both hands to your heart center.
Thank your senses for supporting you through this grounding exercise.
And when you are ready,
Open your eyes,
Stretch your legs and arms.
Thank you for allowing me the privilege of guiding you through this meditation today.
Have the best day and stay bright.
