Good morning,
Good afternoon,
Good evening,
Wherever you are.
My name is Dr.
Nanajasi coming to you from Inner Mileage Coaching.
Today with a short meditation focused on becoming grounded when you feel like you've lost your center.
Becoming grounded when you feel like you've lost your center.
To start off,
Please find yourself in a comfortable position that enables you to remain alert.
For most people,
Sitting in a chair with your spine erect and your feet firmly on the ground is one way.
You can sit in lotus position if you want,
Where your feet are crossed.
You can stand if you prefer or lay down if that's more comfortable for you.
And as you get into your perfect position,
Gently close your eyes and immediately bring your full attention,
All of it,
To the area between your upper lip and your two nostrils.
And just become aware of the natural phenomena of breathing.
Just notice to yourself,
I am breathing.
And here notice that the breath going in is cool oxygen,
And the breath coming out is warmer carbon dioxide.
Notice if you're breathing fast,
Slowly,
If it's hard to keep track of your breathing.
You may at this point also notice how your abdomen or belly button is rising and falling with each breath,
As well as your heart space rising and falling with each breath.
And just stay with noticing the breath as it is.
Noticing I breathe in slowly,
I breathe out slowly.
I breathe in both nostrils,
I'm breathing out of both nostrils.
Just observe what is,
Not what you think is.
Breathe.
And as you breathe,
Allow your entire body to relax,
As remaining direct.
And become aware of how your feet connect to the ground or to your body.
Notice your toes,
You may move them slightly to notice how they're connected to your feet.
Notice the sensations around your feet,
How it feels connected to the ground,
Your shoes,
Your slippers,
Your body.
Let me come over your shins,
Your calves,
Breathe.
Your knees,
Your thighs,
Your sit bone,
How your buttocks connects to the seat or the bed of the surface you're on.
Notice the texture of what you're sitting on.
And become aware of how your belly is rising and falling with each breath,
How your heart rises and falls with each breath.
And now bringing attention back to your nostrils,
The area between your nostrils and your upper lip.
And keep breathing.
There's nothing to do,
Nowhere to go,
Except to breathe.
To be aware of the natural phenomena of breathing.
Be aware of how your body feels with each breath.
Focus in on anchoring to your breath.
Breathe.
And as you breathe,
Bring your attention to your mind and observe what your thoughts are telling you.
Observe but do not engage.
Breathe.
You're more than welcome to stay in this space for as long as you want,
And until you feel like you found your ground,
You found your center.
Repeat this as often as you want,
Stay as long as you want,
Noticing your internal dialogue and how your body feels as you pay attention to your breath.
Feel yourself becoming grounded,
Realizing you're grounded.
This was not a place for you to go to,
But rather a place for you to realize already exists when you quieted your body and your mind.
May you always be grounded.
Wishing you the best.
Bye for now.
