Welcome to your earth meditation.
My name is Ektha.
This meditation can be practiced daily or when you are in need for some grounding for anxiety and stress relief.
It can be practiced any time of the day or night.
To begin find yourself in a comfortable seated position where your feet can be on the floor preferably without socks or shoes.
Your back can be supported if you are in a chair sitting upright.
And start by reflecting on how are you doing today.
What are the dominant thoughts in your head?
What are you feeling?
What are the dominant sensations in your body in this moment?
Again we're observing,
Not judging,
Not regulating,
Not trying to make it be something else.
Just being present with what is.
And now bring awareness to your feet.
Maybe trace an outline of your feet.
What parts of your feet touch the floor,
The earth?
What parts do not touch the earth or the floor?
What is the temperature of the soles of your feet?
Are there any sensations?
Just witnessing,
Observing,
Noticing.
How are your feet doing today?
If they are well say thank you.
Our feet have such a small circumference and yet they support us.
The weight of our entire body.
So if they are well today say thank you.
And if they are sore you can send them a bit of loving kindness.
May you be well.
May you be at ease.
Then shift your attention to the earth and the support it gives your feet and your body.
This unchanging,
Unflinching support that it gives each one of us.
Whether we like ourselves or we don't.
Whether we are Nobel Prize winners or just commoners.
Whether we have anxiety or we are Buddhas.
It is the same support that the earth gives to each living being.
This nourishment,
The steadiness,
This gentleness.
We can explore the whole world.
We are not nailed down.
Yet it always holds us.
All we have to do is bring our awareness to this energy.
And now we were going to take a micro movement.
Gently,
Imperceptibly press your feet into the earth.
It's a micro movement.
Just press into the earth lightly and notice what shifts in your body if anything.
Where do you feel that shift in your body?
How does that shift the thoughts in your mind and how does that shift your feeling state?
And then with an open mouth exhale let it go.
Breathing through your nose.
Exhale through your mouth as your feet are still lightly pressed in.
One more inhale through your nose.
And as you exhale you can relax your feet now.
Again notice the sensations in the soles of your feet.
And before we move forward open mouth exhale.
And this time as you inhale press a little more firmly into the earth.
Not your full force but more than the last time.
And notice what shifts in your body if anything.
And where in your body do you feel this shift?
How does that shift how you think?
What are the thoughts in your head?
And how does that shift how you feel?
What are the dominant emotions as you press lightly into the earth?
And stay with your breath either through your nostrils or with open mouth exhales just for a couple of breaths.
And notice your breath as you press lightly into the earth.
And stay with your breath.
And stay with your breath.
And notice your breath as you press lightly into the earth.
And on your exhale relax your feet.
Inhale through your nose.
Exhale through your mouth noticing the sensations in the soles of your feet as they're just resting on the earth.
And one last time as you inhale this time press into the earth not with your full force but more than the last time and the time before that.
And once again notice if there are any shifts in your body where in your body do you feel it?
What shifts in your mind?
What shifts in your feeling?
What is your state of being as you press intentionally into the earth in this moment?
And stay with your breath as you witness your state.
Our mind,
Body and emotions combined create a state of being in any given moment.
Just notice that as you breathe in through your nostril and out through your mouth.
And on your next exhale through your mouth relax your feet once again noticing the dominant sensations in your feet.
And on your next inhale visualize drawing that earth energy through your feet and allowing it to move into your body wherever it needs to go.
Let it disseminate.
And as you exhale know that space is being created in your body letting go of whatever needs to be let go.
And once again breathe in through your nose if possible drawing that earth energy through your feet and allowing it to go to any spots in your body where it needs to go.
And exhale through your mouth completely feel that in your abdomen as it deflates.
And then breathe in drawing in that earth energy fully allowing your abdomen and chest to expand.
The breath going into any nook and cranny of your body that needs it.
And then exhale through your mouth knowing that whatever needs to be let go has left your body.
Do that two more times on your own on your inhale drawing that energy through your feet allowing that expansion through your abdomen and chest.
And as you exhale feeling that deflation in your lungs and abdomen fully before you inhale.
And then breathe naturally whatever that natural feels like in the moment.
Noticing wherever whatever your mind goes to whether it's your body whether it's your feet whether it's the earth let it settle on to wherever it needs to.
Thank your feet for being a vehicle for this beautiful process of earthing grounding drawing in that earth energy fertile gentle unflinching.
And then thank the earth for being there for you since you were born unceasingly.
This practice is available for you anytime you need it.
Again,
My name is Ekta and thank you for meditating with me.
