Today's meditation will focus on the full moon.
You can use this meditation during the full moon or in the days leading up to or after the full moon as well as any time when you need to feel some grounding.
This meditation is for anyone regardless of gender identity or gender expression.
If you want to draw inspiration and permission from the moon this meditation is for you.
The full moon corresponds with the season of summer.
Like the summer this is a time of higher energy.
The full moon is bright in the sky fully lit and reminds you of your power and your energy and ability to bring forth something into the world.
The full moon also corresponds with the ovulation phase of the female menstrual cycle.
We tend to be more energetic and social during this time so use the time to connect with friends or schedule a date.
The full moon is an excellent time to release something new into the world so if you're planning ahead you can set a project to release around the time of the full moon.
Just like during the summer during the full moon you may feel drawn to action and you may be in need of more grounding practices.
Your emotions might be heightened during this time.
Watch to make sure you aren't burning yourself out and that you aren't diving into new projects during this time.
Instead continue to focus on noticing all of the work that you've done toward your goals throughout the time from the new moon through the waxing moon and now at the full moon.
Resist the urge to jump into new things during this time instead giving yourself the space to wait until the new moon to set any new intentions.
Because this time is more fiery and you may be more drawn to action you may find yourself in need of more grounding practices.
Today we're going to practice intentionally grounding.
We will start with the grounding body scan to practice during seated meditation and we'll end with a practice that you can use anytime in the moment when you need to quickly root back down into the present.
If you haven't already close your eyes if that feels okay for you.
Pay attention to your breath taking in air through the nose and if it's okay with you sighing or audibly exhaling through the mouth.
You Start the body scan by bringing your feet firmly planted into the ground and finding a conscious placement of your palms perhaps palms down on your thighs.
You can also choose to lay down on your back for this exercise.
Notice the weight of your body on the chair or on the floor.
Take a few breaths.
As you breathe in you're bringing in more oxygen and livening the body and as you exhale you begin to relax more deeply.
Notice your feet on the floor.
Notice the sensations of your feet touching the floor.
Notice the weight and pressure any vibration or heat.
Notice your legs against the surface behind them.
Notice if they feel heavy or light.
If you feel any pressure.
If you feel any stiffness.
Moving up the body noticing your back against the surface behind it.
Bringing your attention into your stomach.
If you're holding tension in your stomach let it soften.
As you inhale allow your belly to fill with air.
Notice your hands.
Are they tense?
See if you can allow them to soften from wrist to fingertip.
Notice your arm.
Feel any sensation in your arms and let your shoulders relax away from your ears.
Notice if your arms feel heavy or light.
Moving up the body noticing your neck and your throat letting them be soft and open and relaxed.
Soften your jaw,
Let your face and all your facial muscles to be soft.
Then notice your whole body present taking in another breath being aware of the entirety of your body.
Focus on a feeling of support.
As we scan back through the body one more time starting from the earth,
Feel the earth under your feet.
Imagine how gravity pulls you down and anchors you to the earth.
The earth that provides us with literal support.
As you move up your body allow your feet to support your legs.
Allow your legs and your hips to support your pelvis and your tummy.
Allow the pelvis and tummy to support the chest and the ribs.
Allow the chest and the ribs to support your shoulders and arms.
Allow your shoulders to support your neck and your head.
Breathe in one more time feeling a sense of full body alignment and noticing that the support you need is found within your body.
And when you're ready open your eyes.
To finish out this meditation I will offer you a brief practice that you can do in any anxious moment.
In times of anxiety I often feel like I'm floating somewhere above the ground stuck in the past or worried about the future.
You can use this 5,
4,
3,
2,
1 grounding technique to help you quickly anchor here and now and you can practice it anywhere you are without anyone noticing.
All you need to do is engage your five senses starting with sight.
Look around and name five things you can see.
Your hands,
A plant on your desk,
A computer,
A book.
Next,
Four things you can physically feel.
Your feet on the ground,
The material of your clothes against your body,
Maybe even a pain that you can feel in your body.
Next,
Three things you can hear.
Rain falling,
The radio on in the background or even the sound of your breath.
Next,
Two things you can smell.
Coffee,
Shampoo,
And finally one thing you can taste.
A mint,
Fresh air.
And when you're ready taking a deep breath in and out and you're here in this present moment.
As we close the meditation let's end with a small moment of gratitude.
Thank yourself for spending this time today to ground down and to tap into a feeling of support.
I will end the meditation but feel free to remain for as long as you'd like.
