Welcome to this grounding meditation.
Let's begin by finding a comfortable seated position with your torso upright but relaxed,
Making any modifications throughout this meditation to meet your body's needs.
Now taking a few deep breaths as you settle in,
A nice long in-breath,
And an even longer out-breath.
And again.
Next,
Bringing your attention to your feet and noticing the sensation in your feet as your soles make contact with the ground or other surface.
Feeling this connection between your feet and what is beneath,
And taking in any sense of firmness or solidity that you find here right now.
And if the mind wanders,
As it often does,
Simply noting this without judgment and gently bringing your focus back into the feet.
Staying here for a few more cycles of breath as you explore the experience of your feet rooting you to the earth.
And now moving your attention up to your seat,
The place where your sacrum and buttocks make contact with your chair.
And exploring this point of contact,
This connection here.
The way in which this area supports you,
Stabilizes you.
Perhaps even tuning in to the experience of gravity as it's acting on your body in this moment.
And taking a few more cycles of breath here,
Anchored in the seat of your body.
And next,
Moving your attention up to your hands.
Attending to the sensation of them resting on your chair or your body,
Or resting in each other if they're clasped together.
And observing this point of contact,
Perhaps the feeling of light but supportive pressure created by the hands as they rest here.
And again,
If other thoughts arise,
Gently and kindly bringing awareness back to the hands,
Steady and stable in this position.
Finally,
Slowly scanning across these three areas,
Your feet,
Seat,
And hands,
And deciding which one feels the most grounding for you right now.
And then placing your attention in that anchor area,
Really staying with the experience of grounding in your body,
Letting yourself feel connected,
Stabilized,
Rooted,
And supported.
And taking a few more cycles of breath here,
Reminding yourself that you can come back to this anchor in your body whenever you wish to get more grounded.
Now,
Gradually opening your eyes and returning your attention to your surroundings.
Thank you for meditating with me today.
