Grounding meditation.
So finding our seat as best we can.
Finding a posture that supports us to be both wakeful and relaxed.
So there's some ease in the body.
Just beginning to settle into this seat as best we can.
Gathering our attention,
Moving it down our body.
So we can begin to become aware of parts of our body that make contact with the surface area.
Perhaps we can notice our feet where there's some contact.
Maybe there's some pressure or something else just noticing what's here.
Maybe some tingling.
Perhaps there's some clothing against our skin.
Just beginning to tune into sensations in our feet as best we can.
And as we move our attention very gently up our body,
We might begin to find our thighs.
Maybe there's some contact here.
A place to rest our attention for a moment.
To sense any contact or pressure.
Noticing,
Perhaps clothing against our skin.
Just aware of what's here.
And our hips and pelvic area.
And our sitting bones.
Allowing our lower half of our body to feel supported and held as best we can.
Allowing this body to be held.
Perhaps seeing where we can create some length in the spine coming out of the pelvic area.
And as we do so,
You might want to notice our shoulders,
Allowing them to feel soft.
Letting them drop down and back as best we can.
Feeling our arms and hands.
Noticing any points of contact here.
We can move our attention to the top of our spine,
Supporting our head.
Noticing if the spine is long at the back of the neck.
Sometimes we can crunch the back of our spine without realising.
Making some gentle length in the back of the neck.
Aware of our head.
Moving our attention to our face and softening here.
Softening in our eyes.
In our lips.
In our jaw.
Perhaps allowing the tongue to rest gently on the roof of our mouth.
Softening.
Beginning to notice our chest and our belly as we breathe.
Letting our attention gently rest here.
Becoming aware of our body breathing.
Just right now,
There is nowhere to be.
There is nothing to fix or solve.
Nothing to get right or wrong.
Simplifying our lives in this moment.
Feeling each breath.
Just breathing.
Just this.
This cycle and flow of each breath.
Coming home to this body.
And just breathing.
As best we can,
Staying with our attention on each breath.
Aware of the sensation of each breath entering and leaving the body.
Just breathing.
And when we're ready,
We can take a deeper breath in.
Feeling a sense of some space being created in the front of the body.
Noticing if any tension has built up anywhere in the body and breathing into this area.
And softening on the out breath.
Letting go.
Acknowledging this short time we've taken for ourselves to pause to create some space.
Noticing how we're doing.
And seeing if we can take some of this stillness and spaciousness through to the rest of our day.
Thus is thego.
