Welcome to a grounding and presence meditation.
Begin by finding a comfortable seat.
Allow yourself to become still and gently close down your eyes.
For this meditation we will place our hands on our belly,
Placing our hands on our belly allows us to connect deeply into our breath,
Allowing us to ground ourselves.
Before we settle into our deep meditation we'll always take a few deep breaths together to settle ourselves.
In this meditation we're really focusing on those deep breaths into our belly.
So we'll begin by taking a few deep breaths in through our nose,
Drawing further breath into our bellies and allowing this breath to go into our chest,
Holding for a moment and releasing.
We'll take two deep breaths like this again.
So taking a deep breath in through your nose,
Drawing further breath into your belly,
Really pushing into those hands,
Holding for a moment and release.
Taking one last breath like this,
Deep in through the nose,
Into the belly,
Into the chest,
Hold and release.
Now allow the breath to just settle into its natural rhythm.
Notice if there's any part of you that may be holding on to tension.
You may notice it in your shoulders,
Your face,
Your jaw,
Completely let that go.
Feel the weight of your body just beginning to land effortlessly and use these first few moments to really settle,
Allowing the breath to be gentle and easy.
In the space of this meditation ahead,
The aim is to simply allow the experience to happen without any need to change it or judge it,
Remembering there is no such thing as a bad meditation.
The aim of our meditation is to simply just allow the experience to unfold.
Continue just watching your breath,
Noticing the inhales and the exhales.
Always bringing your attention back to these inhales and exhales,
Drawing that breath deep into your belly and feeling that breath move through your body.
We're going to meditate like this for a few more minutes,
Just watching our inhale and our exhale,
Breathing deeply into our bellies.
I'll let you know when it's time to come out.
I'll let you know when it's time to come out.
I'll let you know when it's time to come out.
Keeping your eyes closed,
Gently bring your awareness into your body for a few moments.
Become aware of how you are feeling.
Now take a deep breath in through your belly,
Really drawing that breath deep into the belly and pushing out your belly into your hands and exhale that breath.
Begin to slowly invite some movement back,
Maybe moving your toes and your fingers,
Rolling your neck and shoulders.
And whenever you're ready,
Slowly and carefully open your eyes and bring your awareness back into this space and begin to notice.
Notice the vibrancies,
The sensations,
Notice how you feel.
This is the practice of meditation.
