Wherever you are right now,
There's ground beneath you.
There's breath within you,
And there's space to land.
This meditation is simple.
It's about reconnecting with your body,
With the earth,
And with the part of you that knows how to feel steady again.
Starting by finding a comfortable position.
You can sit or stand,
With your feet flat on the floor if you can.
Or if you want to lie down,
Feel free to do that,
But bring gentle awareness to your legs and feet.
And wherever you are,
Letting your shoulders drop.
Letting your jaws soften and relax.
And letting the breath begin to slow down.
Gently bring your attention to your feet.
Just noticing them.
Noticing where they are.
Noticing their contact with the surface they're on.
You don't need to visualize anything.
Just feel.
Feel the soles of your feet.
Feel the shape of your toes.
Feel the weight of your heels pressing down.
This is your connection point.
This is your grounding cord.
This is where you come back to yourself.
And letting the breath meet the feet now.
Inhaling as you feel into your feet.
Exhaling,
Letting your body soften into its support.
And again.
Inhaling,
Dropping your awareness into your feet.
And exhaling,
Letting your whole body soften downwards.
If it feels supportive to you,
You can imagine roots growing down from your feet.
Not to hold you in place,
But to remind you that you're connected.
That you're supported.
Letting the ground carry some of your weight.
Letting your body trust that it doesn't have to hold at all.
If the mind wanders,
Returning to the soles,
The toes,
The contact,
The pressure,
The support.
If your breath becomes shallow,
Just notice.
And let the exhale be your soft return.
Feeling the quiet presence in your lower body.
The steadiness.
The simplicity of being here.
Nothing else to do.
Just feeling into your feet.
And letting the earth hold you.
Inhaling slow and steady.
Exhaling into that support.
Trusting a little more.
You might feel warmth.
Or your energy moving.
Or nothing at all.
This isn't about doing it right.
It's about being right here.
Willing to feel.
A few more breaths here.
Letting yourself rest in this grounded awareness.
Letting it fill you.
Support you.
Root you.
Inhaling slow and steady.
Exhaling knowing that life's got you.
You're deeply held right here.
And you get to receive that support.
And now when you're ready.
Starting to gently widen your awareness again.
Feeling the rest of your body.
The room around you.
The rhythm of breath still moving through you.
Knowing that you can return to your feet at any time.
Your bridge to the now.
