Good morning and welcome to this meditation where we will focus on just a bit of grounding.
So start to find your comfortable seat around you.
Perhaps that's in a chair,
Maybe on the floor with your legs crossed.
Just start to settle into your seat.
Feeling the weight start to transfer down from the top of your head all the way down to the root of your seat.
Take a deep breath here and a nice big audible exhale.
Let's do two more of those together.
Deep inhale and exhale.
Deep inhale and exhale.
Starting to notice just the rise and fall of your chest and your belly on each round of breathing.
Observing the air going in and out of your nostrils.
Maybe doing a few rounds of nice audible exhales to really let go of any tension that you're holding on to.
Bringing your awareness to your posture,
Potentially making a few adjustments,
Lengthening the neck and the back creating as much space in between your ribs and each vertebrae as possible.
Drawing your body up to the sky,
Really lengthening,
Creating a few more inches of height as you're seated.
As you're seated,
Potentially broadening the shoulders,
Lifting them back and up,
Creating more space.
And just noticing where your body is and the weight potentially fluctuating back and forth,
Maybe back and front.
Finding a nice tall spine and body,
A nice even weight.
Taking a deep breath here and a nice big audible exhale,
Pushing the air out of your lungs.
Deep breath here and a nice big audible exhale.
Starting to scan the body,
Starting from the top of your head,
Releasing any tension that you feel as we bring our awareness down to the feet.
Starting to melt away the tension in the forehead,
Above the brows,
Above the brows,
The side of the eyes,
Your cheeks,
The nose and the jaw.
Perhaps letting your jaw drop down,
Releasing the tongue from the roof of your mouth,
Creating space in the neck,
Really lengthening and dropping the shoulders down,
Rolling the shoulders back,
Releasing any tension you may feel in the shoulders by taking a breath in and releasing.
Moving down to the arms,
The elbows,
The forearms and the wrist,
Down to the hands and the fingertips where you'll feel the air in between each fingertip.
Taking a breath here,
Noticing how the ends of your fingertips feel,
Scanning back up your arms and your elbows,
To the armpit,
To the armpit and taking a moment to just pause at your heart center,
Taking a breath here,
Just noticing how your heart feels,
If it feels constricted or tense or maybe calm and expansive,
Take a deep breath here,
Continuing to scan down to your stomach,
Noticing how you feel here,
If you have carrying any tension or perhaps it feels hollow and empty,
Take a breath here,
Continuing to shift your awareness down to your root,
Feeling the weight of the body sinking down into the ground beneath you,
Shifting to the quads and the knee caps,
Down to your shins and your ankles,
And finally down to your feet,
Taking a breath here,
And releasing,
Letting the weight of the body shift down to the ground,
Releasing tension in any part of the body that you're still holding on to,
Taking a few rounds of breathing here,
Perhaps breathing up to a count of five and holding it for two and exhaling for six,
Take a deep breath here,
Two,
Three,
Four,
Five,
Holding for one,
Two,
And exhaling,
One,
Two,
Three,
Four,
And five,
And six,
Taking a deep breath,
Holding at the top,
And slowly exhaling,
And slowly exhaling,
And slowly exhaling,
Taking around on your own deep inhale,
Just coming back to normal breathing,
Observing the belly rise with each inhale,
And exhale,
Taking a moment to just note how you feel in your body compared to when we started,
Noticing where you were able to release any tension,
And perhaps where you may be still or holding on to a bit of tension,
Taking a deep breath here,
And exhale,
Acknowledging,
And finding gratitude for yourself for showing up for your practice this morning,
Slowly just opening the eyes.
I want to thank you for joining me this morning.
Remember that you can always come back to your breath throughout the day,
Any moments of tension,
Or maybe just some moments of anxiety or fears coming up.
Come back to your breath.
I invite you to take three deep breaths today when you're starting to feel a little bit of tension come up.
Thank you and have a beautiful day ahead.
Namaste.
