You can start to find a comfortable position for your body.
Take a bit of extra time to drop in today.
So adjust your body,
Maybe you're in a seat,
Moving a little bit side to side,
Maybe taking some big stretches with your arms overhead.
Take those fuller breaths in,
Maybe a big sigh,
Exhaling out of your mouth,
Just loosen off your head,
Neck and shoulders,
Maybe with movement,
Otherwise just by relaxing and breathing.
You can take some bigger breaths into your spine,
Some breaths into your belly,
And if the body's asking for some stretches,
Let that happen for the next few minutes,
Really making this practice your own now.
Let your attention turn inward so you're connected to the inner space,
Really feeling your breath move inside the body,
Moving your breath into the lower back,
Allowing tension to start to melt away.
Coming back to the breath.
Your thighs and legs can relax,
Let the body feel heavier and heavier,
Melting into that gravitational pull.
You might dare to feel how pleasant this moment is behind any stories,
Even deeper than the sensations of your body resting here.
There's a sense of ease as you breathe with this moment,
Finding the end points of your breath a bit fuller at the top,
A bit more empty as you squeeze every drop out,
Weaving your breath through the back of the body.
Notice any habitual tensions there that now you can release.
The top of your inhale,
Pause.
The bottom of your exhale,
Pause.
We start our grounding practice by first just coming into our experience right now,
Starting with how the body feels,
Your emotions,
And even the thoughts and stories you're living in in this slice of your journey right now.
Give yourself some time here to breathe with your current experience,
Allowing any thoughts and emotions to be heard and felt,
Including any worries,
Let them be fully known.
Coming back to the breath,
Allowing it to ground you into the center of the chest.
Feel your body getting a little bit heavier through the limbs,
The hands,
Arms,
And shoulders sink down a bit more.
Your belly and back release downward into the earth.
Your legs,
Your seat,
Your calves,
Your feet are getting a bit heavier,
And feel how close they are to the earth.
Feel how the legs and feet are like a connection point as you always are walking on the earth,
Connected through the soles of the feet,
The legs,
Even if you're wearing shoes or there's floor.
You might sense how you're plugged in downward,
And start to breathe that connection between your lower limbs,
The crust of the earth,
And then send your breath right into the earth's molten core.
Because it's a concentration,
Of course,
The mind will wander,
And then you can bring it back,
Again,
Breathing into the center of the earth.
At the same time,
Release your entire body from needing to fight against the earth's pull.
Feel yourself empty and surrender to the earth.
Taking full body breaths,
Filling your body and the earth's body with the inhale,
And on the exhale,
Empty out and merge together with the earth.
Let all the muscles of your face relax,
The shoulders melt,
Your heart open,
Your meditation has the anchor of the heart,
The breath,
The body,
And the earth,
And the relaxation.
Maybe you feel support and trust as you relax into the earth energy.
Relax the whole back of your body,
And plug into the earth downward.
Allow yourself to sink in a little bit more.
Maybe there's some fuller,
Clearing breaths,
Or the body might need a small adjustment.
Letting go all the thinking for a moment as you breathe that earth connection.
As you plug in downward,
Grounding energy rushes upward into your being,
Filling you with support.
Taking a moment to honor yourself,
The deepest sense of yourself.
Take your time here to feel the echoes of your practice,
And take as long as you need to conclude in your own time.
Really listen inward.
You've created this beautiful space now to hear yourself more deeply before moving into the rest of your day.
