Welcome to your 10-minute grounding meditation.
Transitioning into this space,
Finding as comfortable as a position as you can,
Whether that's seated,
Lying down,
Or standing.
And once you're there,
Taking a deep breath in through the lungs,
Filling them with air,
Holding at the top,
And then slowly releasing the exhale,
Thanking yourself for showing up in this meditation today,
Allowing the mind to transition from the busyness of whatever it was just doing,
And allowing the mind to settle like a snow globe that goes from being shaken up to slowly settling at the bottom,
Allowing the mind just slow and start to be still.
And when thoughts come,
Just allowing them to be there,
And then allowing them to pass,
Using the right now moment as your anchor,
Noticing what it's like to either feel the ground beneath your feet,
Or maybe the chair beneath you,
And on the low back,
Noticing whatever there is to feel in the right now moment.
What can you feel in your body space?
Without looking,
How do you know your feet are there?
You can just feel them.
Just noticing whatever is present for you that lets you know that you're living in the right now moment,
And turning the awareness to the breath in your chest,
Your breath that is always happening in the right now moment,
The breath that supports you and your life,
Noticing how the body feels when it fills with air and then empties of air,
Noticing what it's like to breathe in the right now moment,
Noticing what it's like for you to try to become friendlier with the present moment,
Rather than allowing your mind to wander to what's happened in the past,
Or maybe wondering what's gonna happen in the future,
What comes up for you when you try to redirect your mind to the present.
Perhaps you notice that you feel bored or anxious,
Or you might even have a thought like,
I should be doing something else right now.
Just realizing that's all part of the process,
And just allowing yourself to settle into the present moment even more when those thoughts come up,
Training the mind to be here now,
Bringing the mind back to the breath,
Just noticing how you're breathing.
Are your breaths short and shallow?
Are they even?
Are they audible or quiet?
Perhaps you consciously begin to try to lengthen your exhales,
Or at least make them even with the inhale.
So for example,
Breathing in one,
Two,
Three,
Four,
Holding it for a moment,
And then allowing the exhale to be just as long.
One,
Two,
Three,
Four,
And then repeating that a couple more times on your own,
Allowing the mind to be focused on nothing but the breath.
The mind might wander many times during this process,
Just gently redirecting it back each and every time.
That is the practice of meditation,
And just know that every time you do it,
You're training your brain to be able to be here with you,
To better be able to see the beauty of the right now moment,
And the pain.
Training yourself to be able to be present with yourself and life.
Staying with the breath for just a couple more rounds of breathing.
Now extending the awareness beyond the self,
Beyond the body sensations,
And beyond the breath to notice what's happening around you in your space.
Maybe there are sounds that stand out.
Allowing yourself to become really perceptive to your environment,
Perceptive and receptive,
Allowing the sounds to come to you.
And if the eyes happen to be closed,
Just gently blinking them open and noticing what you can see in your environment.
Really seeing what's around you as if for the first time,
Even if you've seen it a hundred times before.
Scanning the environment and seeing if you can notice something different.
What can you see right now?
Perhaps naming five things you can see in your environment.
And when the mind wanders,
Just gently bringing it back.
Now maybe focusing your attention on just one thing and seeing it as deeply as you can.
Noticing any nuances that you might not have noticed before.
Now letting go of that object,
Taking another cleansing inhale and exhale.
As you end your grounding meditation.
