Anchor And Release

Settle into a comfortable seat, connect deeply to your inner strength and take a guided tour through the body. Lean in, let go, relax and release what is not yours to control, finding stillness and acceptance.

Transcript

I'm Gabby Macra and welcome to this meditation. So welcome yourself to this time that you're taking for yourself, To the space that you're coming into. In today's meditation, We'll be looking at ways of anchoring, Grounding ourselves, Connecting to our inner strength, And using that inner strength and those anchor points to allow us to release, To lean in, To let go of all those things around us and in our lives that are not in our control. We'll be using a breathing technique at points in the meditation of just gently blowing out, Exhaling through pursed lips. Just a small gap between the top and the bottom lip, Right in the center. Almost as if you're blowing on a cut on your finger or burn, Or just gently blowing a little feather. This will help us to lengthen out the breath, To find some smoothness in it, To really use that to lean in. As and when you're ready, Find a nice comfortable seat, Feeling your sit bones firmly, Back of your thighs, Your buttocks firmly on the seat beneath you. Have your feet flat on the ground, Feeling the soles of your feet on the floor, On the earth below you. Gently resting your palms on your thighs. Have a nice long, Straight spine all the way from the tailbone up through the sacrum, The lower back, The middle back, The upper back, Right through the neck to the base of the skull. Open the shoulders, Broaden the collar bones, And gently finding a softness at the front of the ribcage. Allow the head to bow just slightly. And if they're not already closed, Begin to allow the eyes to draw closed. Allowing the awareness to draw inwards. Maybe simply noting the breath right from the center, The center of the chest, The heart center, Your core. Feeling the breath, The rhythm around that center, Everything expanding out, Broadening on the inhales. Everything relaxing, Drawing in on the exhales. Simply sitting with that rhythm for a few breaths. We're going to begin to anchor. I invite you to start to draw your awareness and your attention down, All the way to your feet firmly resting on the ground, On the earth. Feel the soles of your feet connecting with the support beneath you. And then allowing your awareness, Your attention to draw up the leg, Up the shin, Up the calves, All the way to the palms of your hands resting on your thighs. Letting the awareness sit with this second anchor point. Feeling that connection between the palms, The thighs, Rooting right down from those palms through the thighs, Down the legs, All the way to the anchors of the soles of your feet. And begin to draw your awareness and your attention all the way back to the center, The heart center, Your core. The awareness rests here, Our final anchor point. Simply allowing the awareness to connect deeply with a sense of inner strength, Of inner grounding. The core connected to the hands on the thighs, Connected all the way to the feet on the earth. And just sitting for a few breaths, Feeling that connection, That inner strength tapping into it. And for the next few exhales, Begin to breathe through the pursed lips, Begin to lengthen, Begin to smooth out the exhale. With every exhale, Feeling that connection, That inner strength and the grounding rooting all the way down to the soles of the feet. And then we're going to begin the body scan, Always keeping the periphery of awareness on that inner connection, The strength. Firstly drawing your awareness, Your attention over to the right arm, All the way from the right thumb, Four fingers, The palm of the hand, The back of the hand, The wrist, The right forearm, The right elbow, Upper right arm and the right shoulder, Whole right arm, Tasting the awareness on the whole right arm. Come back to the breath through the pursed lips on the exhale. With every breath, Every exhale, Leaning in, Releasing, Relaxing through the whole right arm. Feeling it soften, Feeling it release the muscles, The skin, Whole energy softening. Next drawing the awareness over to the right side of the torso, The right armpit, To the right side of the rib cage, The right side of the waist, All the way down to the right hip. Feel that whole right side rest your awareness on the whole right side. Exhaling through the pursed lips, Making that breath longer, Smoother, Leaning into the whole right side, Relaxing, Releasing, Letting go. Feel the muscles, The skin, The organs relax. Next drawing the awareness, The attention down to the right leg, All the way from the right hip, Down through the right thigh, The right knee, Back down the right shin and calf, Down to the right foot through the heel, The ankle, The top of the foot, All five toes, All the way down to the sole of the foot on the ground. Letting the awareness, The attention rest on the whole right leg. And exhale through the pursed lips, The breath longer, Smoother, Leaning in, Release, Relax, And let go of the whole right leg, The whole right leg. Moving the awareness, The attention over to the left arm, From the left hand, The left thumb, All four fingers, Palm of the hand, The back of the hand, The left wrist, The left forearm, Left elbow, Upper left arm and the left shoulder. Let the awareness rest on the whole left arm. Breathing exhaling through pursed lips, The breath longer, Smoother, Leaning in, Release, Let go of the whole left arm. Keep letting go. Drawing the awareness, The attention to the left side of the body, From the left armpit, The left side of the chest, The left side of the waist, And the left hip. Exhaling the whole left side of the torso. Exhale through pursed lips, Longer, Smoother, Leaning in, Release, Relax, Let go. Soften the organs, The skin, The muscles. Drawing the awareness, The attention down, Down to the left leg, From the left hip, Down through the left thigh, The left knee, The left shin and calf, All the way down through the left foot, Heel, Ankle, Top of the foot, All five left toes and the left sole of the foot, Anchored to the ground. Let the awareness rest on the whole left leg. And exhale through pursed lips, Exhale longer, Smoother, Leaning in to the whole left leg. Release, Relax, Let go. And drawing the awareness, The attention to the whole back, From the tailbone up through the sacrum, The lower back, The middle back, Upper back, Shoulder blades, Back of the shoulders and back of the neck. Feel the whole back side of the body. Exhale through pursed lips, Longer, Smoother, Leaning into the back of the body. Softening, Releasing. Feel the shoulder blades, Like they're melting down the back, Releasing, Relaxing. Drawing the awareness, The attention to the whole front side of the torso, All the way from the pelvic floor, The front of the hips, The belly, Front of the rib cage, Chest, Sternum, The collarbones, Front of the shoulders and the front of the neck. Exhaling through pursed lips, Longer, Smoother. Soften the whole front side of the torso. Lean in, Relax, Release, Let go. Now drawing your awareness, Your attention all the way up to the head, From the top of the head, Feel the skin all around the sides, The back, Feel the ears, Feeling through the whole face, The forehead, Eyebrows, The eyes and the temples, Cheeks, Nose, Lips, Chin, Jaw, Let the awareness rest on the whole head. Exhaling through those pursed lips, Longer, Smoother, Release, Whole head relax, Softening, Let go, The whole head. Allow the awareness, The attention to float over the whole body from the top to bottom, The crown, The top of the head down through the head, The face, Down through the neck and the shoulders, Down both arms to the fingertips, Down the torso, Through the hips, The thighs, The knees, Down through the lower half of the legs to the feet, To the soles of the feet, To the tips of the toes. Exhaling again through pursed lips, Longer, Smoother, Releasing all the way from the top to the bottom, Releasing all the way from the top to the tips of the fingers, Down through the hips, Through the legs, To the toes, Letting go a little bit more each breath. Letting go, Letting go, Lean in, Letting go. Allow your awareness to draw back to the center, To the heart center, To the core, Coming back to the inner strength, Coming back to the connection, To the grounding. From that center of connection, Feel down to the anchor of the hands on the thighs, Down through the legs to the feet on the ground, Connecting with the inner strength, Anchoring through your inner strength, While allowing everything to release and relax, To soften around it, Knowing it's always there. And then taking the right hand, Placing it over the chest, Over the heart center, Place the left hand over the right, And taking another moment to connect that core of our inner strength. And that center of love, Of self-compassion, Of connection. And taking the right and the left hands, Placing the palms together, Give them a little bit of a rub, Create some friction, Some heat, Waking ourselves up again. And placing the palms over the eyes. As you're ready, Gently begin to open the eyes under the palms, Maybe spreading the fingers slightly, Letting a little bit more air, More light back in. As and when you're ready, Allow the hands to come back down to the thighs, Resting on your lap, And taking as much time as you need, And allowing the space, The room around you, To come back into your awareness.

Reviews

Thanks Gabi, I feel really calm and grounded now. Just what I needed to start the day x