This is the grounding into the now practice.
From a seated position,
Get comfortable with your feet planted against the earth and your hands palm face up in your lap or alongside your body.
Gently close your eyes and allow all of your attention to gather inside your head down below the crown of the head.
Let all those thoughts and swirling energies from our head just gather in a little ball of energy right under the crown of the head.
We're going to invite this little ball of energy to drop downward behind the eyes,
Through the head to the neck,
And let it drop all the way down to the heart,
Swallowing gently if you notice any tension in the throat,
And bring all of your attention into the heart space.
Perhaps feeling a sense of stillness here.
And from your heart,
Trace your attention outward and upward over the shoulders,
Down the arms to the hands and fingers.
Hands and fingers nice and soft,
Open,
Open,
Receiving hands and fingers.
Body open and ready to receive our conscious breath practice.
We begin with an exhale,
Pull belly to spine,
Squeeze the stale air from the body on this first breath,
And on your inhale trace the attention down the nostrils,
The throat,
Along the spine to the floor of the pelvis.
On the exhale,
Exhale down the legs,
Past the feet and into the earth,
Putting down roots.
On your inhalation,
Trace the breath through the nostrils,
The throat,
Into the lungs,
To the floor of the pelvis and the tailbone.
Exhale,
Releasing,
Relaxing,
Allowing the energy to flow down the legs,
The feet,
And into that root system.
Inhale,
Takes the breath into the body,
Filling you up as your attention drifts to the floor of the pelvis.
On the exhale,
Letting go as we flow the attention down the legs and past the feet,
Especially the soles of the feet,
Rooting into beautiful Mother Earth.
Inhale,
Feel the breath flowing into the body,
To the floor of the pelvis.
On the exhale,
Cascade that attention downward.
Feel the feet begin to turn on as we put roots deeper and deeper into Mother Earth.
And again,
Inhaling fills you up,
Moving down to the tailbone,
And exhale,
Releasing,
Relaxing,
And letting go all the way into the roots of Mother Earth.
She's receiving us.
And do two more breaths just like this,
Where you're filling yourself up on that inhale,
And then firmly grounding and connecting with this beautiful planet below us on your exhale.
She loves and supports us so much.
Fill yourself on the inhale,
Release and let go on the exhale,
Firmly rooted,
Planted into the earth.
And as we let go of that conscious breath,
Notice how fully grounded you are in this moment,
In this body,
Feeling the back against the chair,
The bottom planted against the seat,
The legs,
The feet,
Possibly heavy and tingly and connected.
That power of planet Earth to help to ground,
Stabilize us,
And help us feel safe and secure.
Enjoy my friends.
Namaste.
