This is an exercise called dropping anchor to help you feel grounded and connected to the present moment.
Start by getting comfortable finding a position that might be seated or laying or standing but just take a moment to feel the ground the supports beneath you.
Give yourself permission to feel and receive the support that might be under your feet,
Under your legs or beneath you and notice the shape and the weight of your body and how it's held here.
This can help remind you that you're safe,
Supported,
Connected and you are able to take up space.
Let's bring our awareness to your breath and just notice first the temperature of your breath as it arrives on your nostril.
As you next breathe in just simply notice your breath as it moves in or out.
There's no need to change anything we're just going to be with the breath and with each inhale you're going to feel the shape and the weight of your body in the position that it's in and then with each exhale invite yourself to relax or deepen the imprint with your body against the support beneath you.
If thoughts come up that's okay.
Can you guide your focus back to your breathing or noticing things about the shape and weight of your body as if it's an anchor into the present moment.
Keep breathing and just noticing the natural rhythm of your breath that might be starting to emerge as you move between your breath and your body.
Between breathing in and your anchor and breathing out and just noticing your body sinking down,
Being held,
Receiving that support.
As you continue to breathe when we next breathe in we're going to bring the awareness all the way down to the feet.
We're going to be moving through different parts of the body.
So at your feet can you notice any sensations there?
Can you bring your awareness circulating around the outside of your body up into your legs?
Breathing in and out and noticing their shape,
Their strength and how they support you.
Keep moving up the body slowly feeling in through the pelvis,
Through the belly and the back,
Around your ribs,
Your shoulders and your neck.
And as you move through the wave of your breath between your body and your mind you might notice and scan and find areas that are tight or tense in your body and that's okay we're just going to notice and be with our body.
And as you continue to breathe and scan through the body if it's comfortable for you maybe place a hand over your chest or over your heart.
And here you might be able to allow yourself to feel the warmth here maybe even the gentle rhythm of your heartbeat and imagine that this is a small point of connection that you have with yourself.
You are here in this moment and that's enough.
The weight and shape of your body,
The flow in and out of your breath is enough.
We'll be here for a few more breaths just scanning and noticing holding the body.
And when you're ready you might like to slowly bring your awareness to the clutch of your clothes against your skin.
Maybe the cool breeze moving through the air around you,
The sounds of your breathing or in the room around you.
And if you've closed your eyes maybe you might like to open them and start to notice the things in the immediate space around you as you start to notice how you feel.
Take a moment to notice that this exercise in grounding can be here for you whenever you need it.
