Welcome to this five-minute grounding meditation.
I invite you to find a comfortable position either sitting up or lying down and start to feel your body entering stillness.
Notice with each inhale the spine growing longer and the belly relaxing and with each exhale your body settling heavy into its seat.
Inhaling the belly expands,
The chest expands and a long slow exhale as you release anything that doesn't currently serve you and continuing with these deep breaths letting the belly stay relaxed on each inhale and letting the body soften on each exhale.
And taking a moment to notice the sounds you can hear outside the room,
Allowing your awareness to travel from one sound to the next,
Simply noticing without processing.
And bringing your awareness to the sounds you can hear inside the room one by one.
And then bringing your awareness to the space your body is holding in this moment,
Noticing all the points of contact between the body and the surface beneath you,
Noticing the temperature of the air on the skin,
Becoming aware of anywhere the clothing might brush against the skin with each breath.
And then bringing your awareness into the breath itself,
Bringing your awareness into the belly and noticing how the belly rises and falls with each breath.
And the next time you exhale counting the length of the exhale and seeing if you can match the count of the inhale.
So for example if you exhale for a count of four,
Also inhaling for a count of four,
Finding balance between the in-breath and the out-breath.
And if it's comfortable for you starting to lengthen the exhale,
So if you're inhaling for a count of four,
Exhaling for a count of five or six.
When we take a longer exhale it's the signal to the body that it is safe to relax and safe to let go.
Maybe you notice as you lengthen the exhale your body relaxing and letting your breath come back into its natural rhythm.
Becoming aware once more of the surface beneath you,
Imagining the walls around you and the ceiling above you,
And feeling this calm that resides within you.
Knowing that you can bring this calm with you through the rest of your day today.
Today.
And if at any point you need it you can come back to that grounding breath.
Have a beautiful beautiful day.
