Hello and welcome to your grounding meditation.
This meditation is best done with your bare feet planted on the earth,
Either standing with feet hip width apart or seated with your feet planted on the earth beneath your chair.
If you can do this meditation with your bare feet planted in the grass or soil outside,
That is even more magical and grounding of an experience.
So let's get started.
Find your comfortable position with your feet hip width apart,
Soles of your feet firmly planted to the earth beneath you.
Allow a gentle softening of the knees to come in to play and begin to rock the weight of your body to the front of your toes and the balls of your feet on an inhale.
And on an exhale,
Allow yourself to rock the weight of your body back towards your heels.
We'll move through this movement a few times at the rhythm of your own breath,
Beginning to sense into the feel of your weight in the front of your feet and the back of your feet.
Perhaps noticing how your breath begins to soften and lengthen as you send your awareness down to the soles of your feet as they touch the earth,
Rocking forward and backwards,
Trusting that the earth is beneath you,
Supporting you.
There's no need to look down.
Feel the support of the earth beneath you.
Perhaps you even begin to soften your gaze or close your eyes completely.
On your next inhale,
Coming back to center.
And on your exhale,
Begin to sway your weight over to the right side of your feet.
Inhaling your weight distributes towards the left and we begin to sense into our weight as it shifts from right to left on the breath.
Again playing with the energy of feeling into,
Sensing into your weight distribution in your feet.
Your awareness on the soles of your feet,
Trusting the earth,
Sensing into what feels natural.
On your next inhale,
Coming back to center,
Firmly planting,
Pressing the feet into the earth.
Begin to press down into the earth as you also press the feet outward as if you were going to rip the ground in half,
Allowing yourself to feel the legs become energized.
On your inhale,
We'll gently begin to bend at the knees ever so slightly,
Not allowing those knees to come forward over the toes.
Inhaling you bend the knees and exhaling you press into the feet as you straighten the knees.
Inhale a gentle bend down and exhale draw that energy up from the earth as you press your way back up.
Inhale a gentle bend down the knees and exhale firmly planting those feet as you press your way back up to standing.
Allow yourself now to release all effort.
Allow yourself to find an even distribution of your weight into all four corners of your feet.
Realizing sensing becoming aware of the energy you just created in your legs,
In the connection of the soles of your feet to the earth.
Allowing yourself to rest here in a standing upright posture for just a moment.
Perhaps one hand comes to the lower belly,
Perhaps the other comes to your heart.
Resting here on solid ground,
Feeling your weight distributed evenly between all four corners of your feet.
Thinking yourself,
Thanking the earth for the support.
Allowing yourself to gently on an exhale blink your eyes open,
Gaze around the room that you are in and begin to orient to the physical space.
Allowing yourself to carry with you this grounding sensation throughout the rest of your day.
I hope that this practice was supportive for you and that you have a balanced,
Grounded rest of your day.
Namaste.
