We'll begin this practice in a comfortable seat,
Whatever that might mean to you in this moment.
Maybe your legs are crossed at some point or maybe they're out long and relaxed.
I invite you to sit tall if that feels comfortable in this moment.
Perhaps you choose a softened gaze or close your eyelids completely.
We'll soften our foreheads,
Relax our facial muscles.
Her eye.
Nose,
Cheeks,
Temples,
Ears.
Release your tongue from the roof of your mouth.
I notice the instant softening of the jaw.
Keep that softness.
Then replace your tongue on the roof of your mouth,
Teeth a sliver apart,
Lips closed,
Breathing in and out through your nose,
If that feels okay in your body today.
Focus on your exhales for the next few breaths.
Allow your shoulders to drop away from your ears and maybe roll back slightly.
Seat and legs to feel heavy where they are.
Notice your hands and their weight.
Maybe even the texture beneath such as your clothes or your skin.
Focus on your inhales for the next few breaths,
Inviting space and openness into your body.
Allow your inhales to roll through the spaces,
Maybe on some parts of your legs,
Your lower back and behind your neck.
Lengthen and grow as your inhales expand your space.
Give yourself space to take up space.
Bring your awareness to your breath cycle.
Nothing to fix,
Force or change in these moments.
Just observe.
Does it change as you are seated here?
Perhaps it has moved it down and away from your shoulders and upper rib cage into the lower rib basket,
Some 360 degree belly space.
Diaphragmatic breathing.
Maybe it feels most comfortable somewhere in between.
What passes through your mind in this moment?
Is it something you'd like to hang on to?
Maybe you decide to let it be for the moment,
Or let it go on an exhale.
Create space here to turn inward,
To tune inward into your inner being and inner wisdom.
A place I like to call home.
A place that feels safe and free even if just for these moments from burdens weight,
Stress the world.
I invite you to bring small curves to the edges of your mouth into a smile.
Notice how you feel.
We'll close this centering with three breaths at your own pace,
In your own way.
Perhaps you sigh out your mouth or your nose on your exhale.
Maybe you change the position of your hands,
Bring them closer to your heart.
Or maybe to your belly.
Now we'll rub our hands together to create warmth and energy.
And gently place them over your eyes for a moment.
When you feel ready.
Gently blink your eyes open.
And remove your hand.
Welcome back.
Thank you for joining me on this grounding meditation.
