Welcome,
Thank you for being here.
I invite you to start with finding a comfortable posture with both feet on the floor.
Whether you are seated or standing,
Just make sure that your posture supports your body to find ease and comfort in this moment.
Both feet on the floor.
Allowing your eyes to close gently if that feels okay,
Or just lower your gaze.
Resting your eyes.
And now,
A few moments,
Connect with the movement of your breath.
Taking a deep inhale in,
And a gentle release.
Inhaling deeply,
And as you exhale,
Simply release,
Let go.
And noticing the movement that accompanies your breath,
The body expanding,
Rising,
With the inhale,
And deflating with the exhale.
Allowing the breath to go back to its natural rhythm now.
Breathing naturally.
We're going to leave the breath in the background now,
And bring the attention to the areas of contact.
We're going to start with the contact of your feet on the floor.
Feel into your feet.
Notice the solidity of the ground underneath your feet.
If you have shoes on,
Maybe feel where your shoes are in contact with your feet.
And underneath your shoes,
There is the ground,
The earth.
The earth.
Allowing the ground,
The earth,
To hold you and support you without you needing to do anything.
Now,
Moving on to the legs.
Coming up through your legs,
And if you're seated,
Notice where they have contact with the chair or the cushion.
Or if you're standing,
See if you can notice the contact of your clothes,
Or the air with your skin.
Now,
Moving the attention upwards to your back.
Where does your back touch?
The back of the chair or the wall?
Or maybe there is an absence of contact.
Noticing for a moment,
If you can feel the difference between where there is contact and where there is non-contact.
And now,
Moving the attention to your arms and your hands.
Feeling into your hands.
Noticing the position of your hands,
If there is any contact.
Bringing the attention now to the front of your body,
To your belly,
To your chest.
Noticing that part of your body,
Whether there is contact with any surface,
With the air,
The clothes.
And now,
Opening.
Opening to feeling your entire body sitting or standing here.
Sitting or standing here.
Noticing your whole body being here now.
Perhaps your whole body breathing.
Noticing a subtle expanding,
Rising with the inhale,
And a deflating with the exhale.
If it's comfortable for you,
You might let the next series of breaths be a little bit deeper,
So you can more easily notice that movement that accompanies the breath.
As you inhale,
Notice the body expanding,
Rising.
As you exhale,
Deflating.
As you exhale,
Deflating.
And now,
By the power of our imagination,
We're going to allow each exhale to ground us a little bit deeper into that contact with the earth underneath.
With each exhale,
Sinking deeper into that connection with the earth.
As if we are breathing out through the sole of our feet into the earth.
Grounding ourselves into the earth with each out-breath.
As you exhale,
You ground yourself into the present moment.
You establish connection with the earth underneath.
And as we arrive at the end of our practice,
You may remember that you belong to this earth,
That you are the earth.
Thank you for practicing with me.
May you be well.
