Welcome my friend.
This meditation is intended to help you ground and settle both your body and mind.
Let's begin by taking a few slow,
Deep breaths.
With each inhale,
A sense of calm enters your body.
With each exhale.
You allow yourself to melt more fully into this present moment.
Let your body adjust into a comfortable position.
You may be seated.
Or lying down.
Whatever feels most natural.
And supportive for you right now.
When you move,
Move slowly.
Nurturing the muscles,
The joints every part of your body.
That supports you each day.
Breathing in.
And breathing out.
Finding a steady,
Natural rhythm to your breath.
As your body softens and your mind begins to clear,
Give yourself full permission to relax and to simply be here.
Bring your awareness to the places in your body.
That are touching the surface beneath you.
Notice the contact,
The weight,
The steadiness.
Feel how fully supported you are right now.
A sense of calm.
A feeling of strength as you root down.
Allow gravity to help.
Heaviness to exist.
And a gentleness.
A settling.
A stillness.
And as you continue to breathe,
A quiet feeling of safety and security surrounds you.
Your breath moves in and out of your body.
The breath is effortless and steady.
Notice what it feels like to be stable,
To be supported.
Recognize how your own breath and your own body.
Are creating these sensations.
Allowing you to be grounded.
And as your attention deepens or moves around,
Sensations may begin to build.
Sensations or changes may happen in the body.
And in the breaths.
And all the while,
You can remain calm.
You can remain grounded.
In this moment.
Bring awareness to your feet.
Your ankles.
Your legs.
Your knees.
Notice the muscles,
The bones,
The joints.
Notice your hips,
Your sits bones.
The strength that exists in your lower body.
Breathe deeply into this strength.
The solidness that your body creates.
And let your attention rest in the lower half of your body.
Feeling the connection that exists between body and breath.
Between body and the surface beneath you.
Between body and mind.
In your own being.
Grounded into this moment.
And know that your breath and your body offer you this stability,
This strength.
This is your foundation.
That allows you to move forward.
Feel this sense of security within your body and within your mind.
This is a grounding calm.
A quiet remembering of who you are.
And what truly matters to you.
Give yourself space to feel whatever needs to be felt.
Stay with your breath and allow yourself to grow your own roots.
To remember your own strength.
And to build your own inner stability.
No matter what is happening in the world around you.
You are secure.
You are grounded.
You are present.
You are secure.
You are grounded.
You are present.
Take a deep breath in through your nose.
And as you exhale,
Let it all out.
Breathing in.
And then letting go.
When you feel ready.
Wiggle your toes.
Point and flex your feet.
Circle your ankles.
Move your body slowly.
With care.
And awareness.
Gently flutter open your eyes.
And return to the world around you.
You are steady.
You are centered.
You are present.
You are ready to step boldly.
Into your day.
