Welcome to our five minute grounding practice.
This is a great practice if you've only got a few minutes or as an intro before your seated meditation.
So we'll start in whatever comfortable position you are in,
Maybe seated or laying down.
And take one full breath in through the nose,
A long sigh out the mouth.
We'll do another one just like that,
The biggest inhale you've taken all day.
Your longest,
Slowest sigh.
Let it all go.
Last one,
The biggest inhale you've taken all week.
Feel as your lungs,
Ribs and belly expands.
Enjoy a nice thorough exhale.
Try to really draw it out.
At the end of that,
Come back to your natural breath in and out through the nose.
Notice where your feet are making contact with the earth.
What textures can you feel?
Without moving your feet,
Can you still feel those textures?
Maybe it's socks or shoes,
Carpet or hardwood,
Maybe something else.
Can you feel the temperature of the floor?
The temperature of the air around you?
Is your body making contact with the earth anywhere else?
Maybe your seat and thighs on a chair?
The back of your body against any support?
Can you feel any textures?
Next we'll visualize the body as a stamp,
Like your body has been dipped in ink and you are sitting or laying down on a fresh white piece of paper.
What shape are you making?
Maybe certain places press a little heavier and they leave a darker mark.
Maybe some places are a little lighter and they leave a lighter mark.
Maybe some places don't touch at all.
As you breathe that slow breath through your nose,
Does your stamp,
Your imprint change at all?
Can you allow your imprint to get darker,
Letting the body soften and melt?
Really grounding and sinking with the exhale.
Take three more breaths wherever you are.
At the end of that third breath,
You could open the eyes and look around.
Maybe a stretch or a smile feels good.
You could bring your hands over your heart.
Feel your heart beating into your hands.
Send gratitude to your body for all it does for you,
Day in and day out.
Send gratitude to yourself for finding the time to practice.
Take care and stay well.
Thank you.
