We're going to do a practice called foundational grounding,
Which is going to help us feel settled in our own body,
Comfortable and at home within our own body.
A sense of basic security within that we don't need to find from elsewhere,
From someone else or for something else.
And we can really feel at home within our own body.
This practice is very good for alleviating anxiety,
For coming out of the fight flight,
Sympathetic nervous system,
Because we're going to settle into the seven foundations of our body.
We use the ground to connect to the feeling.
To start with this grounding practice,
We're going to start with tuning into our breath.
Even inhale through the nose,
Out through the nose.
In through the nose,
Three counts.
Out through the nose.
A release through the nose.
No forced exhale,
Just a release.
Coming the breath will calm our body to prepare for this practice of grounding.
You can even use the breath to help you feel present to where you are in your own environment.
And now come find your feet.
If they're not already gently place each foot,
Ideally barefoot onto the floor.
Sensation.
The presence,
The consciousness of being inside your feet.
Gently let your breath settle in to your feet.
Breathing.
Stay in your feet.
And now let yourself really settle into your feet so that you can experience your feet as the foundation of yourself,
A place that supports you.
And because you have that support,
You can let your emotional life rest,
Your mental chatter rest.
Because you have this support.
Inside your feet.
The weight of your feet.
Grounding into the floor,
Gravity.
Acting on creating the weight,
Pulling you into the ground.
Now I'd like you to come into contact with the base of your torso,
Your hips,
Your sit bones,
This foundation of your torso that holds you.
Finding that sense of security at the base of our torso that's holding us.
Let your emotional senses rest,
Your mental senses rest,
Your sexual senses rest.
Breathing into the base of your torso.
Now bring your attention to the diaphragm.
Settling into the diaphragm.
Letting yourself ride that natural movement of the diaphragm.
The inhale.
And the belly expands.
And the exhale,
Letting go.
The release in the belly naturally contracts.
Now come into your collarbones and let yourself rest in your collarbones.
And inside the bones themselves.
And that can let your voice rest,
Your mind rest.
Collarbones are kind of like a necklace that settle on the body.
And you're resting inside the collarbones.
You may even feel the lower body settle even more.
Now we're going to come into the base of our skull and our jaw.
Inhabiting the base of the skull,
The occipital ridge,
And the jaw.
And here again we can even be inside the bone of the jaw resting,
Grounding.
Let yourself feel the support that gives your thinking mind.
Now let your eyes rest in the sockets.
The ground even is supporting your eyes.
Letting your eyes rest.
Letting the ground support the weight of the eyes.
Feeling that relief.
Now bringing your attention to the top of your head.
Creating a grounding at the top of the head.
Now bring the grounding into the feeling of the whole body.
All the support of the body grounded,
Supported below you.
Now it's very important that we can feel this in a standing position as well.
So I'm going to have you come up to a standing position.
Standing onto the feet.
And again,
Connected,
Present,
Living,
Being inside your feet.
And again letting your breath adjust to being that far down.
Feeling the foundation of your feet.
Your pelvic floor at standing,
The base of the torso supported.
All of the life inside our torso and head is supported.
Sometimes with standing we stand on one foot or we lift up out of the feet.
Coming out of our grounded state so it's important to connect and ground feeling the rest in our diaphragm.
Resting in the collar bones.
Everything supported by the floor.
Resting in the base of the skull and your jaw.
Now with your eyes open,
Looking straight ahead.
Resting the eyes in their sockets.
Now resting the top of your head gently,
Even the top of our head is related,
Connected to the floor.
Feel that security of all that foundation within your body.
Now taking a little walk around your room,
Even connecting to one foundation within your body.
Choose one or be in all of them as you take this little walk.
Great.
Come back to a seated position.
Take a nice deep breath in through the nose and release it.
Thanks for joining me in this grounding exercise.
I hope that it was helpful.
Come back to this or any form of grounding,
Whenever you need it.
