Welcome to our meditation practice.
It's a perfect time to anchor into our bodies for a moment.
So wherever you are right now,
See if you can put any and all distractions aside to just take a couple of deep breaths with me right now.
So let's find a comfortable seat.
You can right away close down the eyes and give yourself a moment just to check in with the body.
So right away noticing if there's anything you want to shift or change.
Just to bring yourself to a place of more comfort in this moment.
Perhaps stretching your head a little side to side or rolling the shoulders down the back.
And if you're sitting in a chair or in a seat somewhere,
Perhaps uncrossing the legs and physically grounding the soles of both feet to the earth for this meditation.
Gently bringing all of your awareness to the soles of the feet.
Sensing the connection that you have with the ground beneath you in this moment.
Noticing where in the feet you naturally have more or less connection to the ground.
Where are you sensing more weight right now?
And see if there's a way for you to root down through the soles of the feet a little bit more.
Just to increase that connection of grounding in this moment.
And then from there on,
From the soles of the feet,
That feeling of all of your ten toes pressing in towards the ground.
And bringing your awareness bit by bit all the way up the body.
Begin to move up feeling your ankles,
Your shins,
Your calls.
Noticing your knees up to thighs and then taking a moment to linger there.
Feeling the connection between your seat and the ground beneath you.
Whether you're sitting on a chair or a couch or on the floor,
Just really notice that connection that you have with the earth right now.
What a beautiful thing to be able to surrender our entire body weight to the earth.
And take this moment here just to feel yourself held.
And then from there bring your awareness higher up the body.
So past the hips,
Noticing the belly.
See if you can find more softness there.
Noticing the lower back,
The middle back,
The upper back.
And noticing the area of the heart.
You can take a moment for your awareness to linger right around your heart center.
And feeling into that space for a moment.
Listening for anything your heart might be telling you right now.
Or any emotions lingering at the surface.
And from your heart space you can move your awareness up the shoulders.
And then out into the left and the right arm.
The elbows,
The wrists.
And finally reaching your awareness to the palms of your hands.
And just taking a moment right there.
Just with your focus,
With your presence.
And your awareness centered around the palms of your hands.
Perhaps you even notice a bit of tingling,
A bit of warmth as your presence goes to the space.
How we reach out and connect with the world through our hands.
And from the palms of your hands and your fingertips,
Moving your awareness up the arms again.
Reaching your shoulders.
And now up the neck,
Noticing the sides of the neck.
Noticing your throat.
And all the way up to the face.
Relaxing the skin on your face,
Your jaw.
Noticing the area between the eyebrows.
Your skull.
And eventually let your awareness reach the center point of the crown of the head.
And see if you can sit up a tiny bit taller right there.
And now sensing your entire body connected as one.
One whole being.
Now let's take the deepest breath we've taken all day long.
So inhale,
Fill the body up.
Fresh breath,
Fresh new energy.
Big,
Big inhale.
Open the mouth.
Sighing it out,
Letting go with a big exhale.
Feel free to repeat that as many times as you wish.
And you can stay here exactly the way you are.
Just remaining present with the body right now.
Being total in your awareness within the body right now.
Just focusing on the breath.
Breathing for a little while longer.
I thank you so much for practicing with me today.
And I wish you a beautifully grounded rest of the day ahead.
