Namaste,
Friends,
And welcome.
My name is Holly,
And today I'm going to guide you through a simple grounding meditation to get you back into your body.
Perhaps you need to get out of your head.
Perhaps you're feeling a bit stressed.
This particular grounding meditation will bring your awareness back into your body and your breath so that you can find your center and find that state of calm once more.
I invite you to get comfortable.
Perhaps you want to sit up tall to find a long spine.
Maybe you can take this meditation in a supine position and you lie down on a bed or couch or on your yoga mat.
Find a position that works for you,
And as you settle in,
Check in with your body right away.
How do you feel right now?
Can you make yourself just a little more comfortable?
Perhaps you wiggle your seat down or your back a little deeper into the support of your couch or bed.
Begin to focus in on the sensations in your body.
Leave your eyes open for a moment and gaze around.
Notice one thing that pulls your gaze.
Focus on that one thing that you see.
What is it?
What is its color or its shape?
If it's bringing up stories or feelings,
Let them come in and let them go out and focus on what is actually right there in front of your eyes.
Take a breath in through your nose and out through your mouth and soften your gaze.
Or if it feels safe and comfortable,
Close your eyes completely.
Notice if you can hear anything.
Pick one thing to focus on that you can hear.
Is it outside your room?
Is it right nearby?
What are the qualities of the sound that you hear?
Again,
If stories or memories begin to come up relating to the sound,
Let them come in and then let them go out.
Focus on this moment and exactly what it is that you were hearing.
Now,
Notice if you smell anything.
Perhaps there's a scent left over from cooking some delicious food earlier.
Perhaps you had lit a candle or incense or you can smell your perfume or cologne or essential oil.
Again,
Focus on what is actually present in that sense.
If stories or memories come up and your sense of smell is most closely linked to your memories,
That's okay.
Let them come in and then let them go out.
Focus on right now what is this scent.
Now,
Perhaps you can taste something,
Maybe not,
But feel into your mouth and notice is there a taste there?
What are the qualities of that taste?
If you're remembering where the taste came from,
That's okay.
Again,
Let it come in.
Let it go out.
Focus on the now.
What is present right in this moment?
Now,
If it's comfortable in your body,
I invite you to take your hands someplace onto your body.
Perhaps you simply rest your palms on your lap.
Maybe you draw both hands onto your belly or onto your heart or anywhere that feels right to you.
Make that connection with yourself,
Your hands on your body,
Your body receiving that touch and take your awareness right there to that spot.
How do your hands feel touching your body?
Do you notice a weight or a tingle?
Do you notice a texture or a temperature?
How does your body feel under your hands?
What do you notice there?
How does it feel to receive this gentle touch?
Can you feel the weight of your hands?
Is there warmth,
Coolness?
What's present right there where you make that connection to yourself?
Take a breath in through your nose,
Out through your mouth.
Let your hands rest anywhere that feels comfortable.
They can stay on your body or relax to the side.
Once more,
Check in with your body.
Is there a way to make yourself feel just a little more comfortable?
Do you notice any sensations in your body?
Now notice your breath.
Where do you feel your breath in your body?
Perhaps you feel it moving your belly.
Perhaps you feel it in your chest.
Maybe you feel it at the back of your throat or at your nostrils.
Watch your breath for a moment or two.
And now check in with your mind.
What thoughts,
What feelings,
Memories or stories are present?
It's okay if they're negative or positive or neutral.
It's all just communication from your body.
Can you watch and witness what's there right now?
Does it feel different in your mind from when you first started this grounding technique?
As you're ready to come back into your world,
Take some deeper breaths.
Bring a little movement into the body.
Perhaps you rock your head side to side or wiggle your toes and fingers.
You may even want to take a big stretch.
And I invite you to find some way to thank yourself for this practice.
Maybe you simply bow your chin to your heart or you take both hands onto your heart space.
Find some way to connect with that feeling of gratitude.
And for yourself for taking this time to ground back into the wisdom of the body.
Thank you so much for joining me,
My friends.
I hope this practice serve you well.
Have a blessed day.
