Welcome to this pause for grounding.
Please sit comfortably in an upright chair.
Gently close your eyes.
Place your feet flat on the ground.
Rest your hands on your thighs,
Palms facing down.
Allow your body to settle.
Begin with a slow easy breath in.
And a soft breath out.
And again an easy breath in.
And a soft breath out.
Notice your brow.
Your jaw.
Your shoulders.
Soften your brow.
Loosen and ease your jaw.
Allow your shoulders to drop.
Now bring your awareness to your body sitting.
Curious of what it means to be sitting.
Notice the surface supporting you.
The points of contact with your body.
Feel your seat bones.
Feel yourself sitting.
The support of your back against the backrest.
Notice the firmness or softness of the seat and the backrest.
Sink a little deeper into your support.
Notice the weight of your body resting down.
Simply here.
Simply seated.
Feel your feet on the ground.
Notice the soles of your feet.
The heels.
The toes.
Feel the solid ground beneath them supporting you and connecting you to the earth.
Feel your hands on your thighs.
Notice the weight of your hands resting here.
The steady contact with your thighs.
The temperature of your palms.
If thoughts arise,
Simply notice them with kindness.
Then bring your focus back to your breath and the feeling of your body seated.
Awareness of your whole body.
Seated.
Supported.
Breathing.
And grounded.
Take an easy breath in.
And a soft breath out.
Bring your awareness to any sensations in your body.
Warmth or coolness.
Heaviness or lightness.
Tingling.
Tightness.
Whatever's here.
Notice your forehead.
Your eyebrows.
The space between your eyebrows.
Your eyes.
All the tiny muscles in and around your eyes.
Your eyelids.
The air moving gently in and out.
Your mouth and jaw.
Explore your ears.
Everything that's happening in and around your ears.
Feel the back of your head.
Become aware of your whole head and body.
Face.
Now focus on your neck and throat.
Shoulders.
Notice your arms.
All the way down the arms.
Into the hands.
Fingers.
Fingertips.
Become aware of your back.
And all the muscles down your back to the base of the spine.
Focus on your chest.
Your heart.
Your lungs.
Notice the movement of your lungs with every breath.
Breathing in a gentle lift.
Breathing out a soft release.
Move your awareness to your stomach and abdomen.
Abdomen.
The hip area.
The internal organs in this area like the liver and kidneys.
Quietly working.
Held within the body.
Become aware of your legs.
Slowly making your way down your legs.
Into your ankles.
Feet.
And toes.
Finally bring your awareness to your whole body.
Notice how your body feels with kindness and gentle curiosity.
Simply observe.
Simply being present.
You are seated.
Your feet are on the ground.
Your hands are on your thighs.
Your body is supported.
And you are here.
Take one more slow easy breath in.
And a soft breath out.
Now gently begin to slowly move and stretch your body.
Take all the time that you need.
Notice the support beneath you one last time.
And when you're ready open your eyes.
Thank you for being here until we meet again.
You
