Welcome to your practice.
This grounding meditation is best done outdoors with your bare feet on the earth,
But if that's not accessible for you today it can be done anywhere.
Find a place where you can rest your feet flat onto the surface beneath them,
Either barefoot or with your shoes or socks on.
And when you've found a comfortable location for your meditation,
Take a moment to straighten your spine,
Relax your shoulders and close your eyes.
Take your awareness down into your feet and just notice the feeling of your feet connecting into the surface beneath them.
Become aware of all the meeting points between your feet and that surface.
Feel into the soles of your feet and notice the different feelings at each of the places that your feet connect to that surface.
Now take three long deep breaths down into your feet,
Inhaling all the way down into the soles of your feet and into the tips of your toes.
Become aware of the earth beneath your feet.
Just become aware of the surface that your feet are resting upon.
And send your awareness out into the earth that supports them.
Float your awareness down into the earth,
Into the soil and out into the surrounding environment.
Welcome the supportive earth that's so carefully holding your feet,
Holding your body.
Send your awareness out further.
Let your awareness drift out with the earth,
Becoming aware of the environment that expands out from you.
Send your awareness down into the soil and outwards in every direction.
Become aware that the earth you are resting your feet upon is the same earth as the highest mountains,
The longest beaches,
The most abundant forests.
Bring your awareness back into your feet and on your next inhalation breathe the energy from the earth up into your feet and into your body.
Feel the earth's nourishment traveling up your legs,
Into your chest,
Filling the whole of your body.
Take some more breaths,
Inhaling nourishment from the earth into your feet,
Into your legs,
Into your body.
You are never disconnected from the earth.
When you complete your meditation the connection will remain through every step that you take,
Through everything that you touch,
Through every breath.
So knowing that you will maintain this connection as you continue with your day and that you can always send your awareness back into your feet at any time that you need to remind yourself.
Very slowly begin to turn your awareness back outwards.
Notice the sounds that are present around you.
Feel into the feeling of the air against your skin,
Of your breath flowing in and out.
And when you're ready slowly open your eyes.
This brings us to the end of the practice.
Thank you for joining me today.
