Welcome to this grounding meditation.
For the next five minutes we will focus on connecting with our bodies to release stress and find a sense of calm.
Find a comfortable seated position on a chair with your feet flat on the ground and you can rest your hands gently on your knees or in your lap and then begin to close your eyes or soften your gaze.
As you begin to relax into your space take a deep breath through your nose and exhale slowly through your mouth as if you were breathing through a straw.
Do this three more times and as you breathe notice any areas of tension or discomfort and allow your breath to bring softness to these areas.
Now allow your breath to flow in and out through your nose and begin to direct your attention to your feet.
Feel the connection between your feet and the ground.
Feel the soles of your feet anchoring you firmly to the earth.
Your feet are a magnet and with each breath your feet become heavier connecting you to the earth and providing stability and support throughout the body.
Now move your awareness up your legs feeling the weight and the contact they make with the surface beneath you.
Sense the strength and the support they offer.
Now guide your focus to your torso.
Begin to notice the rise and fall of your chest with each breath.
Feel the gentle expansion and contraction.
Allow your breath to create space in your chest,
Releasing any tightness or tension.
Continue to breathe as you move your awareness to your shoulders to your shoulders and imagine the shoulders melting away from your ears,
Releasing any weight or any burdens they might be carrying.
As you take your next breath feel a sense of peace and lightness enter the body.
Repeat,
I am here,
I am grounded.
Now finally bring your awareness to your neck and your head.
Notice if there is any tension in your neck and imagine it melting away with your next exhale.
Feel the lightness in your head as if it has been gently supported by the air around you.
As you do allow the muscles of your face to soften.
Release the tension between the eyebrows.
Even soften the muscles over the eyes and clench your jaw,
Soften your cheeks,
Drop the tongue from the roof of your mouth.
Take a few more deep breaths.
Enjoying this feeling of being grounded and connected to your body.
And when you're ready,
Slowly bring your awareness back to the room.
Wiggle your fingers and your toes and then gently open your eyes when you are ready.
Thank you.
