Welcome to this meditation that will help you to reconnect with your body,
Ground you with the earth and develop your awareness.
Start by just bringing your attention to your breath.
Notice how it is doing its thing.
Don't try to change it in any way.
Just allow it to breathe however it wants to.
However if you notice that it wants to adjust on its own,
Then allow it to do so if it feels good to you.
Notice the seat of your awareness that sits behind the eyes.
The space,
The voice.
It feels like it's the centre of you.
What's going on for that awareness?
Right here,
Right now?
Are you thinking a thought?
Feeling a feeling?
Or maybe you're just being and experiencing.
Bring that awareness down now into your shoulders.
Roll them forwards a couple of times and backwards a couple of times.
Then just pulling your shoulders back and opening your chest and just taking a breath once more.
Notice how you breathe now.
Is it different to before?
How is it different?
Is it deeper?
Is it wider?
Bring your awareness to your heart area.
Can you feel your heart beating?
Imagine holding space for your heart as you breathe.
Imagine that space to get a little bit bigger with each breath that you take as you hold space for it.
Take it down to the belly area.
Breathe into the belly.
How does this feel different?
Take a couple of deeper breaths here into the belly.
Expanding the belly as you breathe in and releasing as you breathe out.
Shift your focus into your hands.
Open them up.
Stretch out your fingers and your thumbs.
Feel the sensations of the air around you.
Maybe you can sense a slight tingling feeling or some other sensation.
Notice how your awareness can be shifted from one place in your body to another.
But also be in multiple places at the same time.
Your left hand,
Your right hand and still sitting behind your eyes.
Now become aware of the seat beneath you or whatever is supporting you in this place right now.
Allow yourself to feel into it.
Rock side to side.
Adjusting where it feels comfortable to do so.
Notice if your mind is trying to drag you back to other things.
Problems to solve,
Situations to fix.
Or even just distracting you from being here now.
Being in the body right now in this present moment.
Just notice whatever thoughts are arising for you and allow them to happen.
And then bring your attention back to the breath.
And just allowing that breath to bring you back deeper into the body.
Allow that awareness to sink all the way down.
All the way down into your feet.
Feeling the ground beneath you.
Feeling the earth holding you and gravity anchoring you in this space.
Feeling fully supported in the here and now.
Feel the connection between you and the earth.
Wiggle your toes and then lift them up.
And starting from your little toe just slowly place each toe down one by one into the earth as you connect with it even further.
One by one all the way to your big toe.
As you slowly bring that down grounding yourself in the here and now.
Now allow that awareness to feel into all of the body.
Allowing yourself to become aware of every part,
Every cell.
And begin to notice what it feels like to try and consciously expand that awareness into all of you,
Body and mind.
Slowly bring it back to the breath.
Allow it to anchor you in this moment.
Feeling more grounded,
Connected and aware than you did before.
And just feeling into that a little bit more with each breath that you take.
In and out.
And when you're ready just bring it back in your own time.
Open your eyes.
Notice what's around you.
Bringing it all the way back into the here and now.
