Find a comfortable seated position.
You can cross your legs or not.
You can use the bolster under your sitting bones to help you to sit straight.
If you're sitting on the chair just make sure your feet are touching the ground.
And with the next inhale just find a little bit more length in your spine.
Extend the neck through the top of your head.
Relax your face.
Eyes are gently closed or you can keep them open to keep the soft gaze in front of you.
Relax your shoulders,
Your belly,
Your hips and knees.
And we want to be relaxed in our body but at the same time we want to be sitting with a sense of dignity and grace.
And feel the support of the earth.
Gently you can shift your heart forward back from side to side and just feel your center.
Take one deep inhale through the nose and exhale through the mouth.
And one more time inhale through the nose and exhale through the mouth.
And take a moment to shift the awareness into your body.
Just notice what are the sensations in your body.
See if you can feel your palms and your hands.
And just notice what are the sensations right now in your hands.
Maybe you can feel tickling,
Pinching,
Twisting,
Coolness or warmth.
Just feel your hands,
Feel your palms instead of just thinking of them.
You keep observing the sensations of touch.
Notice how they're changing and shifting.
Then move your awareness into your feet and repeat the same exercise on your feet.
What are the sensations you can feel right now in your feet?
Maybe they are getting numb or sleepy.
Maybe you can feel the tingling,
Pinching,
Maybe even painful sensations.
So whatever is arising try not to analyze or overthinking.
Just focus on the sensation.
And then just keep shifting your awareness from one sensation to the next.
All the way from tip of your toes to the top of your head.
What can you feel right now in your body?
Just move your awareness from one sensation to the next.
Notice how they are changing and shifting constantly.
Then notice if there is a particular sensation that is drawing your attention.
Maybe something strong like a strong sense of pleasure or a pain.
And if that is happening just rest your attention there for a while.
Just stay with the sensation and observe it.
And see if you can observe it without getting caught in it or getting consumed by it or even pushing it away.
See if you can stay just observing it like a scientist observing the experiment.
Notice how sensations are constantly changing and try to observe it from the point of spaciousness.
Then gently let go and again move to the next one.
So we are using the sense of touch and moving our attention from one sensation to the next.
Observing what is happening in our body at this very moment.
And this is the fastest way if you want to practice how to be grounded and how to be connected to the body in this moment.
You can practice it everywhere even if you're moving,
Standing or sitting when you need to ground yourself and collect your awareness back into your body,
Back into the present moment.
And when you are ready you can slowly open your eyes and finish in your own time and space.
