Hello,
My name is Kari and in this meditation,
We're going to just take a few minutes together
to ground back into your body,
To feel your feet on the ground,
To feel stable,
Balanced
and back in control.
To practice this exercise with me,
You can either stand up and do this meditation or
you can sit down on a chair,
Just make sure that your feet are touching the ground.
We want to experience the earth beneath our feet.
If you're wearing anything on your feet and you're capable of taking it off,
Take off
your socks and your shoes so that you're barefoot on the ground.
If you have to leave your socks and shoes on,
Maybe you're at work,
You're sat at your
desk,
Then you can do so.
Just feel extra into everything I'm going to ask you to do.
Start by taking a nice,
Big,
Deep breath and connecting to your breath,
Bringing it
into your body.
Pull in your breath,
Hold it for a second when you feel full and then exhale and release
everything out of your body.
Once again,
A nice,
Big,
Deep breath all the way down to the base of your tummy.
Hold it when you're full and release and let everything out.
Come back to your normal breathing,
But slow it down just a little bit so it's more relaxed
than normal.
And then if you can close your eyes,
Go ahead and do so,
Otherwise leave them open and just
stare at a focal point somewhere in front of you.
Take all of your focus and attention internally down to your feet.
First of all,
We're going to notice everything about the exterior of our feet.
Feel the ground,
The carpet,
The tile,
Your shoes,
Whatever it is underneath your feet.
Wiggle your toes,
Physically wiggle your toes,
Move them around,
Grip them,
Pull them back
and forward and grip them as if you're gripping the ground beneath you with your toes.
Also move your feet around,
So scrape your feet back and forward as if you're sliding
it across the texture of the floor.
Do one at a time.
If you're sat down,
You can do them both at the same time.
Really connect to all of the sensations that moving your toes around and scraping your
feet,
Wiggling your feet on the ground is creating in your body.
Feel that sensation.
Feel into it.
Notice it'll send signals up your body through your spine.
You might get a sensation of a shimmer or a shiver of your spine.
And then pull your attention back down into your feet.
Notice the temperature of your feet.
Feel the air around your feet.
If your feet are in your shoes and your socks,
Then feel the texture of your socks on your feet.
Feel the compression or the tightening of your shoes around your feet.
Now feel inside your body,
Inside of your feet.
Really,
Really focus for this.
Feel the tingling sensation in your feet.
See if you can feel the energy.
It's very,
Very slight.
Feel the energy moving in your feet.
You may feel a buzzing sensation.
You may feel a vibration that feels as if it's pulsing,
A throbbing in and out sensation.
Now intentionally push down into your feet.
Push some weight into your feet.
Push weight into the fronts of your feet,
Into your toes and the front pads of your feet.
Push down as if you're pushing into the ground.
Notice how they feel as if they're spreading.
Your feet are getting wider at the front.
Notice the sensation of more pressure,
The connection of the ground more intensely.
Push down from the heels of your feet,
The middle to the heels of your feet.
Push into the ground.
Imagine that your feet are like sticky pads and the ground is sticky too and you're connecting
all the different areas like you're taking a fingerprint of your entire foot.
You're taking a footprint.
You're closing all of those connections,
Pushing down on all the inside,
Outside.
Push down the top of your toes all the way to the back of your heels.
Push down as if you're starting to enter the ground beneath your feet like sand or snow
or dirt,
Soft dirt.
Push in.
Imagine that solid connection that you have to the ground right now.
Rooted,
Grounded,
Stable.
You feel stable.
You are stable,
Connected,
Balanced and more in control.
Like a tall,
Flexible tree,
You would bend and sway in the wind,
But you wouldn't fall
over.
You're stable and rooted and solid.
Acknowledge that sensation throughout your entire body.
Take a few breaths with it.
There you go.
Namaste,
My friend.
