Welcome to a gentle grounding meditation.
Take a moment to arrive here in this moment,
Finding a position that feels comfortable for your body right now,
In this space,
Sitting,
Lying down,
Whatever feels most supportive in this given moment.
Just notice if you've chosen to pause for a few minutes.
If things feel a little unsettled,
You don't need to change anything in this moment.
You are simply giving your body a chance to slow down.
If it feels comfortable,
You might let the eyes close,
Or just soften your gaze,
And now gently bring your attention to the places where your body is being supported,
Maybe the floor,
The chair,
The bed beneath you.
Just feel that contact,
The physical contact,
Between your body and what's below you.
Notice that something is holding you up right now.
There is nothing you need to get to here,
To the now.
Even if the mind is busy,
You're still doing this practice.
Now bring in a gentle awareness to your breathing,
Not changing it,
No expectations,
Just noticing,
Observing the natural rhythm of the inhale and the exhale.
Where do you feel it most today?
Maybe the chest,
The belly,
The nose,
Anywhere you feel the breath is completely fine.
And if it feels comfortable,
We'll slowly allow the exhale to become just a little longer.
Not forced,
Just softer,
Slower.
Breathing in,
And breathing out,
Slowly.
In again,
Inhales and exhales,
Just following the natural rhythm of the body,
Of the breath.
You might imagine the body dropping a little more with each breath out,
Becoming heavier,
One with the ground beneath you.
Now bring in attention towards the lower part of the body,
Your hips,
Your legs,
Your feet,
Just noticing any sensations in those parts of the body.
Is there any pressure,
Warmth,
Contact,
Or maybe very little sensation,
Barely noticeable?
Whatever you notice is okay.
And sometimes anxiety pulls attention upward,
Into thoughts,
Into the mind.
So we are gently inviting awareness down into the body again,
Feeling the support underneath you.
We are not the mind,
We are not the head,
We are all the body.
So you might quietly remind yourself,
Right now,
In this moment,
Things are okay enough.
Nothing perfect,
Just okay enough.
Now sensing your body as a whole,
Your weight,
Your shape,
Your presence here,
Breathing,
Supported,
Alive.
And if the mind wanders,
That's completely normal.
Each time you notice,
Just coming back to the feeling of support.
And take one slightly deeper breath in,
And out.
And again,
Breathe in.
There is nothing you need to carry from this moment.
Just the option to return to this feeling whenever you need it.
If this practice was helpful,
You are welcome to favour it,
So you can come back any time you need grounding and calming from anxiety.
When you are ready,
Gently open the eyes,
And wish you a beautiful day or evening ahead.
Much Love.
