Being able to be present in your body and in this moment is a powerful way to overcome past trauma.
This meditation will serve as a grounding tool to help you regain your sense of safety and your ability to connect with your body,
Your breath,
And your willingness to thrive.
Begin by finding a comfortable position and connect first with your breath.
Feel the natural rise and fall.
Feel the way that your breath rushes in and out your nose.
Now with your next breath,
Take a sweet,
Deep inhale,
Filling your belly.
Listen to the quiet of the pause between the breaths,
Inhale to the exhale,
Allowing everything out.
As you breathe out,
Feel a sense of peace and relaxation wash over your body.
Take another deep breath in,
See if you can sip just a little bit more air,
And then long,
Sweet,
Slow exhale.
If you feel comfortable allowing your eyes to close,
Let them softly close.
If that does not feel safe for you today,
Simply find a soft gaze in front of you,
A drishti gaze,
Allowing everything around that space to soften.
Take a moment now to connect with that space and that gaze.
Come back to the breath,
Deep breath in,
And exhale.
Now connecting with the sense of touch,
Feel whatever it is that's supporting your body connected with the skin,
With your legs,
With your back.
Feel the temperature of the air around you.
Notice now if there's any light in the space around you.
If your eyes are closed,
You can even sense that light.
Feel the air and feel the light.
Now connecting with the sense of smell,
Is there anything in the space around you,
Even ever so faint smell,
Or maybe just the fresh feel of the air coming in and out your nose?
Connect now with that sense.
Now the sense of taste,
Feel your tongue in the roof of your mouth.
Allow your jaw to relax and release the tongue from the roof of your mouth.
Connect with the imagination and the sense of taste.
Imagine a sweet piece of fruit.
Envision the taste on your tongue.
Now coming to the sense of hearing and sound,
Notice if there's any sounds around you.
Bringing all senses together,
Allow yourself to just feel this moment.
If you need an even further sense of grounding,
Imagine something now that you are grateful for,
Perhaps someone,
Perhaps a small moment.
When you focus on this sense of gratitude,
Recognize which part of your body feels warmer.
Going back to your breath,
Grounding even further,
Imagine that the weight of your body is slowly moving down into the floor or ground beneath you.
With every breath out,
You sink deeper and softer and lower.
Come now to the warmth of your hands.
Imagine a soft energy inside the palm of each hand.
Rest your hands in space in this time,
In this moment.
Moving down over your legs to the bottom of your feet.
With the space between each and every toe.
If you notice your mind drift,
Just repeat the mantra,
Come back.
Come back to the present,
Come back to your breath,
Come back to the here and the now.
Bringing yourself to the mantra now,
I am here,
I am safe,
I am present.
If those words elicit any sort of wandering of the mind,
Just witness and notice.
Coming back to your breath,
Find the grounding skill today that was the most helpful,
Whether it be connecting with one of your senses,
Connecting with a thought of gratitude,
Or connecting with a certain body part.
Choose which one resonates for you and let's spend the last couple moments using that grounding skill.
You are safe,
You are worthy,
You deserve this moment.
Bringing your energy and your focus to your heart center,
Imagine a deep sense of warmth as you take a breath into your heart center and slowly exhale any tension,
Anything you want to release.
You can remind yourself of this permission to be here,
To be now,
And to be present.
May you feel and honor all that you are and all that you deserve in this sense and this space of peace and safety.
The light in me truly can sense the light in you and I honor you and I encourage you to come back to your sense of grounding as often as you can.
May you be happy,
May you be well,
And may you be at peace.
