Welcome.
Take some time to gently move in your body.
Whatever position you are in,
Sitting,
Standing,
Lying down,
Just explore whatever movement arises.
Now,
Come to a position that feels comfortable,
That you know you can remain in for some time.
Take a deep breath and if you haven't already done so,
Close your eyes on the exhale.
Take another deep breath and exhale while allowing sound to happen.
And once more,
Inhale and exhale with a big sigh.
Sigh.
Welcome.
You are here.
Take a moment to be grateful for showing up.
Now,
Focus your attention on where your body touches what supports you,
Whether that's a chair,
A couch,
The floor,
A mattress,
Whatever it is,
Just feel into where your body is supported.
Feel how your weight presses into it.
Feel how gravity holds you and pulls you to the ground.
Now,
Breathe into the contact areas between your body and what supports it.
Feel how you are connected to the earth.
Feel the fullness of your weight.
Feel how gravity grounds you.
Now,
Express this feeling.
If you are in a space that demands silence,
Use your inner voice.
Otherwise,
Breathe in and say out loud,
I am grounded on this earth.
Say it again while paying attention to what happens in your body.
I am grounded on this earth.
Take a deep breath and exhale.
Now,
Say to yourself,
I am grounded in myself.
Say it once more while noticing what happens in your body when you say it.
I am grounded in myself.
Take a while to just sit with this.
Now,
Take a deep breath and exhale.
Now,
Take a deep breath and exhale with a big sigh.
And again,
Inhale and let go while allowing sound to happen.
Once more,
Inhale and exhale.
Take a moment to become aware of your surroundings.
What do you hear?
What sensations do you feel?
What do you smell?
When you are ready,
Gently open your eyes.
Welcome.
Remind yourself to remain aware of how you are grounded.
Now,
Take a deep breath and exhale.
