My name is Dr.
Christiane Wolff,
And this is a five-minute guided grounding meditation.
So starting by finding a comfortable posture.
You're sitting in a chair,
Just putting both feet on the floor,
And sitting with your back up straight,
If that works for you.
And then if it's comfortable,
Just gently closing your eyes,
Or if you want to leave them open,
Just lowering your gaze.
And now starting by bringing your awareness into your feet,
Into the areas of contact that your feet are having with the floor in this moment.
And if you really can't feel your feet at all,
You can just gently wiggle your toes a little bit,
But otherwise just feeling into where there is contact with the floor and where there isn't.
And feeling the stability of the floor beneath your feet.
And then moving the attention to your thighs and buttocks,
And doing the same thing here,
Just feeling into the areas of contact that your thighs and buttocks are having with the chair in this moment.
Just noticing where there is contact and where there is none.
And seeing if you can allow the floor and the chair to hold and support your body in this moment.
So there's nothing you need to do right now.
And then moving the attention to your back,
And again feeling into any areas of contact that your back has with the back of the chair,
If there is any contact.
And then moving the attention to your hands,
Just feeling the position of your hands,
Maybe what your hands are touching in this moment,
Maybe parts of your legs or the other hand.
You can even ask yourself,
How do you know you have hands without looking?
You just know it,
Right?
You feel it from within.
And now moving the attention to your breath,
And if you like,
You can make the next two or three breaths a little bit deeper so you can really feel the sensations of breathing,
All the way in and all the way out.
And noticing where you feel the breath,
Either the strongest or where it's the most pleasant.
And now letting the breath breathe itself,
And whenever your attention wanders,
Just gently bringing it back to that area,
Your anchor.
And now moving the attention to your back,
And again feeling the position of your back,
Just feeling the position of your hands.
And now moving the attention to your back,
And
