Thank you for joining me today in this meditation.
Today's meditation is a focus on grounding.
Sometimes we might need to feel grounded when our bodies feel disconnected or if our minds and our bodies are not working as a whole.
Um so,
Thank you for coming today.
I'm going to invite you for the next few moments to come into a comfortable seat wherever you might be.
This can be in a chair,
On your bed,
On the floor.
And wherever you're at,
Bringing your hands to rest in your lap.
And letting the palms face down.
Start to bring a slow awareness to your breath.
Just being the observer and noticing.
Noticing where your breathing is most observable.
And noticing if the breath is slow or fast.
Maybe you find in this moment where you're seeking stillness and grounding that the breath is a little bit ragged and fast.
So,
See if you can just allow your body to accept where your breath is in this moment.
And just observe it.
Let it be.
Start to drift your awareness to any sounds.
Any sounds in your space.
Any sounds outside of your space.
And just as our breath,
We're going to change the script here and we're going to take away any thoughts,
Any judgment of what those sounds might mean or be.
And instead,
Rather,
Just letting them be.
Letting them be in the background and observing.
With the eyes closed,
We'll slowly start to draw the attention even further inwards.
Bringing that attention now to our thoughts and our mind.
And knowing that in this moment,
It is okay if thoughts are all over the place.
If thoughts are maybe like a list that's growing.
Maybe thoughts are scary.
We're overwhelming.
And just as we did with our sounds and our breath,
We'll place no judgment.
And we'll just start to observe.
Letting those thoughts be present but without bringing any actual judgment or thought to the thoughts.
And instead,
If able,
With the eyes closed,
Maybe we begin to envision a color.
Just taking a moment now to let whatever color starts to pop up in your mind.
Letting it just ruminate.
Filling up the body.
And maybe you start to notice the color.
Bringing a name.
Maybe this color is blue or green or red.
Start to imagine this color filling in all through the upper body,
The mind,
The shoulders.
Maybe this color is warm and comforting.
Coming into the body and bringing the softness.
Keeping that attention on this color.
Start to allow it to drift through the rest of the body.
Maybe this color continues to bring softness and warmth.
Maybe this color allows the body to start to feel supported on the earth.
With the whole body just feeling this warmth and compassion.
Start to drift that attention back to the sounds that are nearest you now.
Just inviting them in.
No judgment.
Allowing any movements or rustles to be present.
And then slowly letting the thoughts begin to invite in sounds from further.
Maybe reaching outside of the space that you're in.
Maybe you're able to hear sounds out of the window.
Wind or cars.
People walking.
Birds.
Take a small moment to just acknowledge that with all of the movement our mind makes,
The world still progresses forward.
No matter how much we worry,
This will never change.
We are ever moving.
Ever going.
Start to drift your attention to your breath.
Allow a gentle breath in through your nose.
And exhale it out the mouth.
Letting the shoulders drop.
Taking one more of those breaths.
We'll breathe slowly in.
And slowly out.
Start to blink the eyelids open.
Maybe you turn your mouth into a smile.
You start to look around your room.
Seeing those things that you place with the sounds.
And just start to notice if the mind has become a little softer.
I thank you for sharing this meditation with me today.
And I hope you're able to take just a small moment of your day to bring stillness and solitude.
Thank you.
