Welcome to this simple grounding meditation.
Letting your body into a comfortable position.
Maybe taking one,
Two,
Or three longer breaths.
With every exhale,
Letting your body settle a little bit more into your seat.
Noticing if your eyes are fluttering open and allowing them to do so.
And then letting them settle back to closed.
Setting the intention here for grounding.
To practice returning to your body.
To practice returning to this moment right here,
Right now.
Just as it is.
And just as you are.
No matter how many times you get pulled away.
Finding your way back to the present moment.
Noticing the gentle expansion with the inhale and the gentle contraction of the breath with the exhale.
Connecting your awareness to the rhythm of your breath.
Getting back to yourself just by remembering your breath.
Noticing whenever you become distracted.
Maybe you get pulled into thoughts of your to-do list.
Of tasks left undone.
Maybe you become distracted by a feeling of worry or anxiety.
Perhaps a difficult emotion arises.
If you can,
Just for now.
Letting all of those distractions simply be there without judging them or pushing them away.
Without trying to change or fix anything at all.
No practicing not feeding or indulging them.
Just observing the normal distractions of life and the mind.
If the distractions are particularly strong today,
Giving them a gentle label such as distraction or thought or stress.
And then guiding your awareness back to your breathing.
To this inhale expanding and this exhale contracting.
Watching with openness how every breath naturally unfolds into the next.
With every breath bringing yourself back to the present.
Back to your body in this moment.
With your next breath cycle,
Begin noticing all the points where your body makes contact with support.
Letting your attention land on those points of contact.
Seeing the sensation of support.
With each exhale,
Letting yourself release some tension,
Some weight into those points.
Letting your attention land on those points.
Breathing in.
Expanding.
Breathing out.
If it resonates to do so,
Reciting a mantra with your breathing.
Breathing in.
I remember my breath.
Breathing out.
I settle into my body.
Breathing in.
I remember my breath.
Breathing out.
As you move toward the last moment of this practice.
Deepening your breath as much as feels good.
If you can,
Maintaining connection to your breathing.
Maintaining connection to your body.
As you begin to gently transition.
Maybe taking in a stretch or gently moving.
Maintaining your time as you move into the rest of your day or night.
Maintaining your time as you move into the rest of your day or night.
You
