80 Second Practice

In under 90 seconds this practice invites you to bring your awareness to the Now through directing your attention to the exhalation. A few intentional breaths and balance ensues. This is a portable, brief practice you can do anywhere when you need to ground yourself.

Transcript

You can do this one minute meditation either seated or standing.

The important thing is to begin by feeling where your body is in contact with the seat and or touching the ground.

So just sense where your rear end is touching the chair or the seat and sit up erect and aligned or stand up straight but not stiff.

Make sure that your feet are completely touching the ground,

Connecting you to the earth.

Your eyes can be open so that you can take in the surroundings of wherever you are.

I recommend you lower your gaze just slightly.

And now we're going to connect with the exhalation.

So just pay the slightest bit of attention to your breath as it leaves the body.

You're just following the breath out of the body.

And at the end of the exhalation,

Let there be a gap while the in-breath is happening.

And then in that gap,

Allow yourself to have just a natural awareness.

It's already there.

You don't have to create it.

Just follow the breath out of the body and out and out and out.

As any thoughts arise,

Notice them and release them,

Returning your awareness to the exhalation.

Out and out and out.

Reviews

Very powerful short grounding practice, thank you for reminding us the simplicity of returning back to ourselves🙏