Brief Grounding Meditation

A brief, five-minute mindfulness practice to welcome yourself back into your body. You will be guided through gentle body awareness to ground into the present moment, letting go of any judgments that may arise.

Transcript

Welcome, My name is Dr. Caroline Provost and today I'm going to lead you through a brief grounding meditation. To start getting in a seated position, Feet flat on the floor, Hands in the lap or wherever is comfortable. And sitting upright like there's a string going from your belly button up through the top of your head. Not too far back, Not slouched over, Just upright like a little marionette pose. Taking a few deep breaths in and out. Really feeling the breath in the body. And when you're ready, Letting go of control of the breath. Letting the body breathe as it will. And turning the attention, Focus on the feet in this moment. Noticing what sensations are here in the feet Perhaps noticing a sense of warmth or coolness. Maybe a sense of dryness or dampness. Not needing to create any sensations or lack of sensation. Just noticing what's here to notice in the feet in this moment. And the mind may wander as minds tend to do and that's okay When that happens, Gently bringing the attention back to the felt sensations in the feet in this moment. Perhaps noticing where the feet and the socks or the shoes and the ground meet. Feeling in to what those sensations are like. And when you're ready, Traveling up the body to focus the attention on where the body and the chair meet. Perhaps the sensations in the thighs, Buttocks, The back. Tuning in to how it feels where the chair and the body meet. Perhaps noticing pressure from where the weight is put on the chair. And again, The mind may wander. It's just what minds do. When that happens, Gently bringing the attention back. To where the body and the chair meet. And when you're ready changing the focus of attention once more. Now focusing on the sensations of the breath and the body. Noticing the sensations that arise as you breathe in and air enters the lungs, Fills up the chest cavity. The sensations that arise in that space where inhale becomes exhale. And the sensations that arise as the body breathes out and air goes from the lungs up the back of the throat and out again. Not needing to change the breath in any way or breathe in a particular way. Just letting the body breathe as it will. And noticing the sensations that arise. And again, The mind may wander, And that's okay. Gently bringing the attention back. To this breath. Right here. Noticing this breath right here And now preparing yourself to hear the sound of the bell to indicate an end to this practice.