Hello and welcome to this guided meditation for grounding and connection.
This practice may be done whenever you are feeling scattered,
When life may feel like it is moving too fast,
Or whenever you would like to connect to your body,
To the earth.
I recommend doing this practice either sitting directly on the floor with your back supported,
On a chair with your feet touching the floor,
Or outside sitting in a park,
Sitting against a tree,
Or sitting on a park bench.
As you get settled in,
I invite you to roll your shoulders up and back down a couple of times,
Following the breath.
So as you inhale,
Bring the shoulders up to ears.
Exhale as you roll your shoulders back and down.
Two more times here.
Inhale,
Shoulders to ears.
Exhale,
Back in down.
One more time.
Inhale,
Bring the shoulders up towards the ears,
And exhale as you release them back down.
Take the time to allow yourself to arrive.
If it feels appropriate,
You may close your eyes or stare at a point in front of you with soft gaze.
You start to bring your awareness to your feet,
To your legs,
Feeling each point of contact of your body with the ground beneath you,
Feeling the weight of your legs,
Feeling the support of the earth,
Allowing your awareness to move up towards your hips,
Feeling the weight of your hips connecting you down,
Your lower body supporting your upper body,
Bringing your awareness to your breath,
Tracking your breath.
As you inhale,
Following the air as it enters your nostrils,
Moves down your throat and towards your lungs.
Exhale,
The breath warms as it comes back up through the throat and out your mouth.
Inhale,
The lungs expand.
Exhale,
The lungs deflate.
Each inhale meeting the exhale.
Each exhale meeting the inhale,
Creating a circular motion.
There's nothing to control here,
Simply allowing your breath to move through you,
Coming back to your lower limbs as you continue to breathe.
Now visualizing,
Imagining energetic roots moving from your legs,
Moving from your feet down into the earth,
Deep deep down into the earth's core,
Tethering you here,
Keeping you in the present moment,
Supporting you.
And each time you inhale,
You create space around your heart.
And each time you exhale,
This connection with the earth growing stronger and stronger.
Inhale,
You are expanding.
Exhale,
You are connecting.
And as you continue to breathe here,
Perhaps there is something that you would like to let go of,
Any residual tension,
Anything that is no longer serving you.
On your next exhale,
I invite you to sigh.
Sigh any tension out,
Giving it back to the earth.
So you may inhale,
Expanding the lungs.
Exhale as you sigh,
Allowing this energy to move through your legs and back into the earth,
Releasing what is no longer serving you to the earth,
So that it may be transmuted.
And you can do this as many times as you would like until there is a certain lightness,
A certain spaciousness that is felt within and around your heart,
Knowing that the connection with the earth is always available to you.
And this connection with your body is always available to you as well,
Bringing awareness back to the legs,
Hips,
Upper body.
And I invite you now to cross your arms in front of your chest and place each hand on opposite shoulders,
Giving yourself a big hug,
A big squeeze,
Squeezing each shoulder with your hands.
And as you continue to squeeze,
Move your hands down towards your biceps,
Towards your elbows,
Forearms,
Wrists,
And squeezing your palms together,
Feeling the connection with your body,
With your energy.
If your eyes are closed,
You may open them now.
Just take a look around you,
Allowing your eyes to soak in your surroundings.
And I invite you to take a big stretch with arms up above your head.
Inhale and exhale as you open your arms wide to the sides and back down.
Thank you so much for listening to this meditation.
Many blessings.
Take care.
