Hi,
So welcome to this meditation practice.
This meditation practice is a guidance of grounding and grounding could be in terms of the physical contact that you have with the floor.
So I do recommend practicing this on a floor rather than a bed so that you can really get that feedback and contact with being to the ground,
To the earth.
And it could also be grounding in that mindful presence that you have right now being present with your body.
It could be grounding in the energy of drawing downwards to your legs,
To your feet.
But today we're going to explore grounding through the senses.
So when you're ready,
Get into a comfortable lying down position on the ground on a mat and get comfortable with some blankets,
Use bolsters,
Cushions,
Whatever you need,
And I'll meet you there.
As you find a comfortable position,
Inch of asana on the ground,
Noticing your body as we ground here,
Centering in your being with that mindful presence,
Noticing how you may best attend to your physical body.
Noticing how that breath flows in and that breath flows out.
And with each breath in,
You might breathe in and hold that breath,
Feeling that expansion of the lungs,
Stretching the chest,
All the muscles interwoven here.
And as you breathe out,
The invitation to release and let go.
Tuning into the physical sensations of each breath.
An invitation to let go of your body.
Releasing the feet,
Releasing the legs,
Releasing the hips.
Feeling both legs and both feet completely relaxed.
And bring your awareness to your back as you unravel the spine.
Soften the belly,
Chest and shoulder blades.
Surrender to the floor,
To the ground.
And releasing of the arms all the way down to the fingertips.
Bringing your torso,
Surrender to your mat,
To the ground,
To the earth.
And then bringing that awareness to your head as it rests onto the ground,
Relaxing your neck and softening the throat.
Releasing the jaw,
The cheeks and temples,
Eyeballs,
Eyelids,
Eyebrows and space in between the eyebrows.
Unravelling the forehead.
As we exhale to release and let go of your physical body,
Surrendering it to relax into your mat,
The ground,
The earth.
As we ground down into your physical body and that mindful awareness in the present.
As we centre through our senses of touch,
Guided by your breath you might start to notice anything that you could smell in the room that you were in.
Anything that you could taste.
And with that breath in and out,
Guiding you to the present moment.
Expanding your awareness to sound.
Connecting to the sense of sound.
The sound of my voice.
The sounds you can hear in your room.
The sounds that you can hear outside your room.
And how far can your awareness reach to the sounds that you can hear far far away.
And as you hear those sounds connecting to our sense of sight,
Visual.
With your eyes closed can you maybe visualise where those sounds are coming from.
The details of the landscape that the sounds that you can hear are coming from.
And as you visualise the colours and the details of that landscape,
Start to visualise yourself zooming out.
So that you may see a building or street.
A bit like on Google Maps when you zoom out.
And then you might see the surrounding streets.
Zooming out more you might see the town and the city.
Zooming out more that you can see landscape.
The country that you live in.
The continent that you live in.
Zooming out further that you see more continents.
Visualising sea surrounding these continents.
You might visualise zooming all the way out to see planet earth,
Our home.
Our home on the biggest or bigger scale.
And as you zoom out to see earth from space.
With your senses of visual.
Visualising what earth looks like.
Marvelling up the expansiveness,
The colours,
The vastness of being in space.
Being in this visualisation.
We are one planet in a vast universe.
And as you marvel in this vastness and openness and space.
Start to guide yourself back in your own time.
The way we zoomed out we now start to zoom in.
Back into planet earth,
The atmosphere.
The continents,
The seas.
The continent that you live in.
The country that you live in.
Zooming in now to your city,
Your town,
To your street.
Visualising what your street may look like.
Your home and your garden.
And the room that you're in.
And your body,
Visualising it lay on the mat.
With the clothes that you've chosen to wear,
The colours,
Any patterns.
As you visualise your body here.
As you hear the sounds surrounding you.
And you may deeply breath in and out.
Feeling those physical sensations again.
Feeling smells and taste and touch.
Guiding your awareness back here and now.
That mindful awareness back into the present.
Being in your body and you might deepen the breath to guide yourself back.
You might start to wriggle fingers and wriggle toes.
And you might start to take bigger movements as you notice and feel being back in your body.
Feel free to stretch the body.
Feel free to hug the knees in in your own time giving yourself a big squeeze and a big hug.
Taking your time to guide yourself back.
Back in your body as you rock side to side you might roll over to the right or you might rock back and forth.
As you guide yourself up into a comfortable seat and you might bring your palms together the centre of your chest.
Taking a moment just to ground.
Be here now with that mindful presence.
Be here now connected to your senses.
Connecting to your body and your being.
Arriving back into your day.
Let's inhale circle the arms up over the head.
Pause me at the top.
Exhale hands down through centre.
Namaste.
Thank you for joining today's practice and I hope that you are feeling more centred and grounded within yourself.
And know that you can practice connecting with your five senses at any time that you just need that centring,
That grounding,
That coming back home to yourself by noticing what you see,
Noticing what you hear,
Maybe what you can taste and smell and what you can see and feel.
So I hope that is helpful and I hope that you have a lovely day.
Take care.
See you for our next practice.
Bye.
