Good morning and namaste.
David Ito here.
Welcome to a 10 minute grounding meditation class.
So we don't really need any props for this.
We're just going to lay down on the mat,
On the floor,
Something comfortable though.
With a little bit of padding at least.
On bed even,
That's even more comfortable.
You can place either a bolster or something underneath your calf just to lift the legs and the knees up so that's going to release your lower back a little bit.
So let's all meet there.
Relaxing,
Widening the shoulders,
Broadening the shoulder blades.
Bring your palms facing up.
Let your legs just drop naturally towards the sides.
Notice.
And start tuning inwards.
Step inside your body.
Notice the sensations in your body.
Notice the temperature.
Notice any sounds outside and inside of your body.
We start breathing through the nose,
Filling up our chest,
Ribcage and belly with breath.
Top of the breath.
And then exhale,
Belly,
Ribcage and chest.
Notice how you can relax your muscles with every exhale even more.
And we're going to use the power of visualization to ground ourselves in this exercise.
So now visualize with your mind's eye a stream of warm golden oil gently falling on your forehead.
Relaxing your forehead.
Feel this oil covering the forehead and then spread this warm oil to the sides of the head and the back of the head.
Now spread the oil from the forehead to the crown of the head.
Let the oil spread through your face,
The cheeks,
The jaw,
The neck.
Your entire head is now relaxed with this warm golden oil.
Slowly moving the oil,
Expanding the oil into the clavicle,
The collar bones,
Into the chest.
Wrapping the oil on the sides of the ribcage,
Extending the warm oil onto the belly,
The abdomen,
Lower abdomen and wrap it around the waist.
Now moving the oil from the neck area down the shoulders,
Cascading into the shoulder blades,
Into the middle of the back.
The warm oil covers your lower back and the hips.
Now bring the warm oil from the neck once again onto the right shoulder,
The right upper arm,
Wrapping the warm oil around the elbow,
Onto the forearm,
Wrapping that warm oil around the right wrist.
Onto the top of the right hand and the palm,
Spreading the warm oil onto the right thumb,
Second finger,
Third finger,
Fourth finger and fifth finger.
Your entire right arm is relaxed and covered in warm healing oil.
Now drawing your attention to the left shoulder,
Spreading this warm oil around the top of the arm,
Around the left elbow,
Spreading this warm golden oil on the left forearm,
Left wrist.
The top of the left hand,
The palm of the hand and now covering every finger starting with the left thumb,
Second finger,
Third finger,
Fourth finger and fifth finger.
Your entire left arm is relaxed and healing oil covers it all.
Let's bring now our awareness to the oil as it moves and spreads onto the right leg from the hip crease onto the top of the thigh and wrap around the oil around the rest of the sides and the bottom of the thigh.
Spreading the warm oil over and around the right knee,
Right shin,
Right calf,
Right ankle.
Spread the oil onto the top of the right foot,
The sole of the right foot,
Over and around the right big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Your entire right leg is heavy and relaxed,
Covered with golden luminous oil.
Now spreading the oil from the left hip onto the thigh,
The top of the thigh,
Covering the rest of the thigh,
The sides and the bottom.
Spreading the oil around the left knee,
Left shin,
Left calf,
Around the left ankle and the heel.
Now spreading the oil on the top of the left foot,
The sole of the left foot,
Now spreading and covering the toe starting with the big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Your entire left leg is now covered in warm golden oil.
Notice how your entire body is now relaxed as this golden luminous warm oil has covered you,
Healing sensation all throughout your body.
Now bring your awareness into the navel area.
We're going to breathe 11 times,
Every breath equals one inhale and one exhale.
So inhale through the nose and exhale for 11.
Continue counting backwards on your own.
If you lose your count,
Just come back to 11.
Now let go of the count and roll over onto your right side into a fetal position.
Use your right bicep as a pillow.
Take a few breaths here.
Slowly push down with your right arm coming up.
Let your head come up last and meet me once again in a cross-legged position.
Notice the grounding effect of this meditation.
Feeling how your body,
Your muscles are relaxed.
Bring your hands together into heart center,
Namaste.
Lower down the chin and thank yourself for taking the time to take care of yourself.
Slowly open your eyes,
Lift the gaze,
Lift the chin.
Namaste.
May you have a beautiful,
Beautiful day.
Stay safe.
Bye.
