Welcome to this practice.
Today we are going to be grounding and connecting more deeply with the body.
So begin by finding a quiet and private spot to sit.
You can either sit on the floor cross-legged,
You may sit in a chair,
Or you could even stand if that feels the most supportive.
Finding whatever posture is best suited for you in the moment,
We're going to just begin breathing in the nose and out the mouth.
Allowing yourself to sigh out any breaths,
Settle into the present moment.
You're going to begin orienting yourself to the space that you're in.
So turning your head and slowly looking in all directions over each shoulder,
Up at the ceiling or the sky,
Down around at the ground or the floor.
Making note of the boundaries of any specific details that stand out to you.
Notice what sounds you hear.
Any smells in the air or the room,
The particular temperature.
We're anchoring into this present moment.
When you're done scanning your environment,
We're going to bring your attention back to your body.
So sensing your feet on the ground or your sit bones connecting with the earth,
The seat beneath you.
Noticing this connection and the support.
Sitting comfortably,
Just breathing normally.
Notice your breath as it enters into your nose,
Into your sinuses,
As it fills your lungs and as you exhale it back out into the world.
Slowly follow your breath as it moves in and out of your body,
Expanding and contracting.
Bringing your attention to the bottom of your feet.
Feeling the ground beneath you,
Maybe wiggling your toes or picking your feet up and down,
Taking contact.
Focusing for a few breaths just on this connection to the ground.
Feeling the energy in the lower half of the body.
If it's helpful,
You can place your hands on your legs,
Maybe gently touching or squeezing the calves up to the thighs,
Really bringing all of your body awareness into this lower part,
The root chakra down connected with the earth.
Imagine that there are roots that are coming out from the bottom of your feet,
Growing down into the earth.
And as these roots grow and travel down,
Down,
Down into the core,
Feel this connection.
Allow your breath to sync up with the breath of the earth,
Pulling in her energy,
Her support,
Feeling at one with the energy of Mother Earth beneath you.
You can bring your attention to the support of the chair or your sit bones,
Whatever you are sitting upon.
Stay focused on this connection for a few breaths.
Now in your body to relax,
Bringing your ears and shoulders apart,
Relaxing the jaw,
Relaxing the face muscles.
Allowing your breath to keep you in the present moment,
Still noticing just how it goes in and out of your body.
And now we're going to bring in what's called your resource.
So think of a place or maybe a person,
Even a pet,
Possibly a memory,
Something that makes you feel really safe or warm and secure,
Bringing in these sensations of warmth and openness.
Imagine that this person or this pet is with you or that you're sitting in or near this place that you're imagining.
Allow yourself to visualize the safety around you.
Feel how the energy in your body changes when you bring and call in this resource.
Let yourself be fully immersed by the sensations.
Notice as you notice everything outside of you in your physical space,
Notice what's around you in this visualization.
Maybe the touch of a hand or a hug with this person,
Maybe a snuggle with your pet.
Realize as many details as you can if this is a place or a memory.
Breathing naturally,
Let yourself experience the safety and security as you breathe into your bones and out into the world.
Just feel and notice your body.
Is there any areas that it seems tense or constricted or uncomfortable?
Noting these specific locations.
And if you'd like to,
Pick one of these areas of discomfort to focus on just for a moment.
Letting yourself really experience the full tension or discomfort that exists here.
And then again,
We're going to bring back in the visualization of this resource,
This person,
This animal that helps you feel really secure and grounded and safe.
And seeing how this sense of security shifts the discomfort in your body.
Notice how this connection to the earth,
This focusing of the grounding between your feet and the floor beneath you keeps you here in the present moment.
If you'd like,
You can do this exercise for each and every part of the body that may feel uncomfortable.
Otherwise,
Just come back to your breath for a moment.
Allowing your body to relax.
Maybe taking just a quick scan again,
Starting from the head,
Moving down to the feet.
Bringing your awareness back in,
Letting go of any visualizations.
And then when you're ready,
Slowly blink open your eyes.
And just take a glance over your left shoulder,
Noticing what's in your room,
What's in the space around you.
And then glancing over the right shoulder and all around,
Just bringing yourself fully back into awareness of this present moment.
Noticing how the body feels,
Noticing any differences between the beginning of this practice and how you're feeling now.
Thank you for listening and I wish you well as you move about the rest of your day.
