Welcome to this settling and grounding meditation.
So just taking a couple of moments to settle yourself into a comfortable sitting position.
And you may want to find a self-supporting posture,
So one that will support you in being comfortable but also alert and awake during this meditation.
And starting by bringing your attention to your posture,
Starting at the top of the head,
And perhaps noticing the top of the head rising up into the sky.
Perhaps having the chin very slightly tucked in,
Lengthening the back of the neck.
And now moving our attention down to the shoulders and noticing if there's any residual tension here,
Any sense of holding,
Bracing,
And just allowing the shoulders to ease,
To fall by the sides.
Maybe even using an out-breath to support you and just letting go of that tension in the shoulders.
Noticing the weight of the arms and perhaps having the hands in the lap or on the backs of the legs so the weight of the arms is supported.
And now directing our attention down into the parts of the body that make contact with the chair and the floor.
And as we bring our awareness into these regions,
We may notice gentle sensations of pressure.
You may notice the floor pushing up against the feet and the chair holding the body in this moment.
And our intention here is simply to notice whatever sensations arise.
So we don't need to aim for any particular sensation or try to be relaxed just as best we can,
Letting go,
Letting be,
And simply observing and opening to whatever sensations are present as we allow our attention to rest in the regions of the feet and the backs of the legs,
The buttocks.
You may notice the mind being pulled away from time to time or getting lost into thinking.
Just knowing that that's not a mistake,
Nothing's gone wrong.
Minds wander off,
It's just what they do.
In that moment of recognising a wandering mind,
Just acknowledging where the mind has gone and gently but firmly coming back to those sensations in the feet and on the backs of the legs.
Soaking the feet,
Saturating them with our awareness and then becoming aware of these sensations grounding ourselves in this moment.
And now letting go of focused awareness in the body and just letting the body sit here for just a couple of moments.
Perhaps now becoming aware of the sounds around you in the room,
Your place within the room,
And in your own time just allowing the eyes to open and inviting you to bring this connectedness,
This groundedness with you for the rest of your day.
