So this is a brief grounding meditation to be practiced throughout your day every day and in time you'll learn to not need this audio meditation but you'll develop the habit to ground yourself regularly automatically.
So drop into your body become aware of your entire body.
With practice this becomes easier more natural and you'll have anchors parts of your body that you can connect to pretty quickly.
So be aware of your breath the breath coming in and how your physical body changes with each breath how your chest expands then releases the air all we're doing is witnessing.
There's no need to change the breath there's no need to think about anything that I'm saying there's no need to think about your breath or your body all you're doing is witnessing.
So you can spread your observation down your thighs feel your thighs what it's like to have legs down below your knees your feet what your feet feel like what your hands and arms feel like what your face feels like all this from the inside all we're doing is observing what it's like to be in a human body.
Any thoughts that come in allow them to pass through as soon as you realize that your thinking just come back to the body come back to present.
Sound as well you can hear my voice allow it to pass through maybe you can hear the patter of rain on the trees above me or any sounds around you.
If you realize that you're thinking or that you're naming things rain dog traffic immediately bring yourself back to what it feels like to be in this body or observing those sounds witnessing those sounds just as they pass through.
No need to hold on to anything no need to analyze anything all we're doing is witnessing as being present.
So with your eyes open any color in front of you whatever it is traffic a park your bedroom your kitchen your garden it doesn't matter no need to name anything and no need to focus on any item allow that color allow the mix that's before you just witness it.
So now you have three things there are more available but we can begin with these three you can drop into anywhere in the body and just be present with that for as long as you can.
Witness any sounds that are going past and witness any color before you without naming anything or thinking about anything.
When you find your thinking just come back to the senses the more you practice this the more present you will be when listening to people or talking to people or working being creative your own divine inspiration can flow through when you are present when you are in your senses it can't flow through when you're lost in thought and analysis.
So take this with you and enjoy your day.
