Welcome to this guided meditation.
In today's practice,
I will guide you through a grounding exercise where we will imagine breathing from the earth below.
This will support us in our path towards finding comfort,
Calmness and stability.
So go ahead and settle yourself into a comfortable,
Upright position.
Rest your hands wherever they fall most naturally for you.
And whenever you are ready,
Close your eyes.
Take a moment to become in tune with your body.
Ease the space between your eyebrows.
Soften your jaw.
Roll your shoulders down away from your ears,
Feeling your chest expand.
And bring your attention down into your breath.
Take a couple of deep breaths.
Breathing in through your nose and breathing out through your mouth.
On your next inhale.
Imagine you are breathing all the way into the very base of your stomach.
Allow your belly to become completely soft as you continue to take deep soothing breaths.
Take a long,
Deep breath in,
Keeping your belly soft.
Feeling it expands.
And as you let go of the breath.
.
.
Allow yourself to become more and more still.
With every breath,
Let go of any stress from the day.
Feel all the tension release its hold on you.
Feel all the muscles in your body begin to soften and relax.
As you take these slow,
Deep breaths,
Let go of any weight you have been carrying all day.
Anything that has been on your mind or causing you stress,
Simply let it go.
Allow it all to melt away into the ground.
Breathe in deeply into your belly and as you exhale,
Allow the breath to carry away all your stress and tension.
Now,
On your next in-breath,
I invite you to imagine that you are breathing from the Earth below.
When you breathe in.
Visualize the breath rising up.
Above.
And when you breathe out,
Visualize the breath returning to the ground beneath you.
If at any point you find your mind wandering.
It's okay.
Every time you are distracted.
You strengthen your concentration muscles.
When this happens,
Simply note that your thoughts have strayed and gently return your attention to your breath.
Take a long deep breath in,
Visualizing the breath rising up through your body,
Through your feet,
Legs,
Pelvis,
Torso,
All the way up to the top of your head.
As you exhale,
Allow the breath to flow back down through your body,
Into the ground below.
Breathe in,
Feel the breath rising.
Filling every corner of your body.
As you exhale,
The breath returns to the ground,
Picking up any stress or tension with it.
As the breath rises up through your body.
Feel the expansion in your belly and ribcage,
Creating space in the sides of your body.
And as you exhale.
Allow the breath to fall back down into the ground.
With every new breath.
Give yourself permission to feel more relaxed and centered.
Inhale deeply,
Feel the breath rise through your body as your belly and ribcage expand.
And allow the breath to fall back into the earth.
Inhale deep from the earth.
Feeling the breath rise up through your body.
.
.
And before you exhale,
Allow the breath to rest at the top for just a moment before it falls back down again.
As you continue to breathe like this.
Simply allow yourself to follow what feels good for you.
When you inhale and reach the top of your breath,
Simply allow your breath to rest here without any straining before letting go of the breath.
Maybe the breath wants to rest a little longer at the bottom before rising up through your body once again.
Simply allow your body to be guided by the breath.
Moving in a smooth,
Harmonious rhythm.
Visualizing your breath rising,
Falling,
And pausing for as long as it chooses.
Notice how your body feels as you fill and empty your body with air.
With every in-breath.
Imagine the breath filling any spaces in your body that may feel stagnant or tiresome.
And as you exhale,
Simply allow the breath to pick up any stress and tension,
Carrying it all away from you now.
As your body fills and empties,
Feel a deep sense of calm that expands within and around you.
Without focusing too hard on this process.
Allow your attention to be held by the breath as it sways through your body.
It is gentle,
Soft.
And light.
Imagine your breath full of life and vitality.
Helping you renew and rejuvenate.
It is helping you build strength and focus.
Continue to breathe like this on your own,
Allowing the breath to guide and support you.
If you find your mind wandering,
That's okay.
Simply note that you've been distracted and bring your attention back to your belly and the breath.
When you are ready to return.
Gently bring your attention back to your body.
Become aware of your posture and the surface beneath you.
Sense your physical body rooted in your seat,
Feeling calm and peaceful.
Take a few moments to notice how you feel.
Give yourself a gentle stretch.
As you wiggle your toes and fingers and sway your head from side to side.
Thank yourself for showing up here today.
And taking some time to ground yourself in the present moment.
When you are ready.
Gently open your eyes.
