Hello,
This is Erin.
Welcome to your five-minute grounding meditation.
Begin by finding a comfortable seat.
That could be cross-legged on the floor or perhaps you're in a chair.
Once you settle into your seat,
Take a moment to take some deep breaths,
Shift around,
Just let yourself settle into the shape that you've chosen.
Begin by bringing awareness to your feet,
Specifically the parts of your feet that are connected to the ground.
If you're sitting cross-legged,
That could be the outside edges of the feet.
If you're sitting in a chair,
That could be the soles of the feet flat on the floor.
Just take a moment and sense into that feeling of your feet connected to the ground beneath you.
Then start to notice the legs and specifically the parts of the legs that are connected to the ground or to your seat.
Let all of your awareness focus on those parts and bring your awareness to your sitting bones and feel the points of connection between your sitting bones and your chair or your cushion or the ground.
Just let all of your awareness rest in that sensation the connection between your sitting bones and the ground.
From that connection at the sitting bones,
Start to notice your spine.
Notice the length of your spine from your tailbone all the way up through your neck.
Maybe as you notice your spine sit up a little bit taller.
At the same time,
Allow your shoulders to relax away from your ears.
Feel a sense of heaviness in your arms and allow your hands to rest in your lap.
Maybe folding your hands and noticing the connection between your fingers.
Then feel like your head is just floating perched effortlessly on top of your neck.
Feel a sense of spaciousness at the crown of your head.
Then work your way back down feeling the soft relaxation through the shoulders,
The heaviness through the arms,
Connection between the fingers of your folded hands.
Notice your sitting bones connected to your seat or to the ground.
Notice the legs and their connection.
Then return your awareness to your feet and notice the place where your feet are connected to the ground.
Let your awareness rest on that connection at the feet for another moment or two.
Then to start to take some deeper breaths,
Inviting in a sense of wakefulness,
A sense of energy as you inhale.
Maintaining that sense of settled groundedness as you exhale.
One more time,
Deep inhale and deep exhale.
Slowly start to shift or wiggle or roll your head around.
Flutter open your eyes if they've been closed.
Bring yourself back to the room that you're in.
May you carry this grounded feeling with you throughout the rest of your day.
Thank you so much for sharing your practice with me.
Namaste
