Hi,
And welcome to the Ground and Centre Meditation by me,
Ishura Hart.
So for this meditation,
We're going to use the power of sound,
Colour,
And the power of your voice to help you shift out of your mind and connect more deeply with your body.
This can be particularly good if you've spent a lot of time on your mobile phone,
Cordless phone,
Computer,
Or have been using Wi-Fi and other wireless technology.
If you can,
Get your bare feet on the earth,
But if not,
Just sit or lie in a comfortable position with your phone turned off in a place where you won't be disturbed.
So I invite you to choose a colour that helps you feel really grounded,
Centred,
And more connected to your body and the earth.
If nothing comes to mind,
Then you can visualise either brown,
Red,
Or black.
So let's start by taking some nice deep breaths into your belly,
And you can place your hands there to keep you focused if you like,
Breathing the breath in and out through an open mouth,
And opening the channels in your hands and feet,
So any energy that wants to move can do so effortlessly as you breathe out.
Now,
Start to see your whole body as transparent,
Liquid light,
Increasing your connection to your body with every breath.
As you breathe in,
Slowly tip your head back as far as it can go,
And as you breathe out,
Slowly bring your head forward till your chin is almost touching your chest,
And let go with a sigh or a sound.
And we're going to do that twice more.
Breathing in,
Tipping your head all the way back,
And breathing out,
Bringing your head all the way forward,
And last time,
Breathing in,
And breathing out,
And coming all the way forward.
And now bring your head back to its normal resting position,
And continue to breathe deeply into your belly,
In and out through your mouth.
And now,
Send a wave of relaxation through your whole body,
From the top of your head all the way down to your toes,
Feeling this wave of relaxation moving down your whole face,
Feeling it travel back of your head,
And as it travels into your neck,
Relaxing your shoulders,
Arms,
Feeling your hands and fingers relax,
And feeling this relaxation moving into your chest,
Your belly,
Your buttocks,
Legs,
All the way through to your feet,
And continuing to breathe in and out through the mouth,
And letting go with any sigh or any sound that wants to express,
As you relax deeper,
And deeper,
And deeper.
Great.
So now,
With your voice,
I invite you to find,
And you can start at any pitch,
And slide your voice all the way down,
As low as you can go.
So that's how it is for me,
And it may be something very different for you,
Particularly for the.
.
.
And whatever pitch you get to,
This is going to become your grounding sound,
Your grounding.
.
.
Or,
If you prefer,
You can tune in with any of the sounds you're hearing in the background.
So on each out-breath,
You're going to start to hum at this pitch,
With your grounding sound,
And you're going to combine it with that you received at the beginning.
Make it nice,
And full,
And deep,
With a relaxed throat,
Jaw,
And with your mouth closed,
Keeping the sound inside your body.
So for me,
It would be.
.
.
Great.
And now I invite you to go on a journey inside your body,
From the top of your head,
All the way to your toes,
Breathing in to every place,
And starting to send your grounding sound,
With the colour you've chosen,
Into each part of your body,
Starting with your head,
Breathing in through the mouth,
And as you breathe out,
Starting to make that low hum,
Sending this hum all the way through your head,
Lighting up every cell of your head,
In your skull,
All the facial and scalp muscles,
And your brain,
Bathing all of your brain cells in this grounding sound,
And seeing this colour,
And making this sound travelling down into your neck,
Continuing to keep relaxing your throat,
Relaxing your shoulders,
And your belly,
And taking a nice deep breath in,
And as you breathe out,
Send this grounding hum and colour down your right arm,
From your shoulder,
To your elbow,
To your wrist,
And send that sound out through the energy centre in your right hand,
Out through all the fingers,
Now taking another deep breath into your belly,
Breathing through the mouth,
And as you breathe out,
Sending this grounding sound and colour down your left arm,
From your shoulder,
To your elbow,
To your wrist,
And send that sound and colour out through the energy centre in your left hand,
Feeling both energy centres open,
Like beautiful lotus flowers.
So now,
We're going to bring this grounding and centring sound and colour into your chest area,
Breathing deeply into your chest,
And as you breathe out,
Making this grounding sound,
And sending it with your grounding colour all the way through your ribcage,
Into your lung,
Bathing your kidneys,
Lighting up your adrenals,
Filling your stomach,
Which is below your ribcage on your left,
Then your spleen and pancreas,
Which is below your ribs in the centre of your body,
And then into your liver,
The right side of your rib.
And now we're going to send your grounding sound and your colour into your whole digestive system,
Breathing,
Sounding,
And sending with it.
Travelling down now into your bladder,
Your whole reproductive system,
Into your buttocks and hips,
And you can also send that hum from the top of your spine all the way down to the base.
Now travelling down both legs,
Sending it into all the bones and muscles,
Travelling to your knees,
Down to your ankles,
And finally out through your feet,
Feeling that sound,
That travel all the way out through your toes.
And then one final flush through,
From the crown through,
And humming down through your head to your neck,
And sending your grounding sound down both of your arms and out through your fingertips.
Then down your torso,
All the way to your hips,
And then down your legs and out through your feet.
And take three nice deep breaths in,
And let's complete with a sigh or a sound as you breathe out.
Haaaaaa Haaaaaa Haaaaaa And in your own time,
When you're ready,
Slowly bringing yourself.
