This meditation is a breath and body meditation.
I invite you to come to a comfortable position where you feel supported.
This practice can be done lying down,
Seated or even standing.
Once you've arrived in a position where you feel comfortable and supported,
I invite you to have your eyes open,
Closed eyes or soft gaze.
Whatever feels best for you for this practice.
We're going to start this practice with some deep cleansing breaths.
In this practice we'll inhale through the nose and exhale through the mouth as if you're trying to fog up a mirror.
Inhale through the nose,
Exhale through the mouth.
One more time inhale through the nose,
Exhale through the mouth as if you're trying to fog up a mirror.
Then I invite you to just return to your own natural rhythm of your body breathing.
I invite you to notice the sensations of the breath around the nostrils.
Just sitting quietly for a few breaths,
Noticing the breath at the nostrils.
Noticing the sensations of the breath and maybe where you even feel the breath.
You may notice a cool sensation of the breath as you breathe in through the nose and as you exhale you may notice a warm sensation of the breath as you exhale.
Now I invite you to open and close the jaw a few times.
This releasing tension around the jaw and then relax the jaw.
Keep the jaw soft,
The teeth slightly apart and then just gently close the lips.
Bringing all your attention to the area of the tongue,
Noticing that you can feel the texture,
Moisture,
Maybe even temperature without even moving the tongue.
If it feels right you can even take the tip of the tongue and gently rub the roof of your mouth and then sliding the tip of the tongue around the inside of the teeth starting from the molars on one side and following around the teeth to the molars on the other side.
You might notice the difference of the hardness of the teeth and the softness of the palate.
And then allowing the tongue to rest and as you inhale press the whole tongue to the roof of the mouth and then as you exhale just allow the tongue to be soft and rest.
Inhaling pressing the whole tongue up to the roof of your mouth and then as you exhale just allow your tongue to relax and be easy.
And one more time.
Keeping your breathing at its own natural breath pace I invite you to bring your awareness down towards your hands noticing your hands.
Are your hands relaxed?
With your next inhale I invite you to squeeze your hands tight.
Tight tight tight and then as you exhale just release and relax the hands.
As you inhale curling the fingers in squeezing your hands tight and exhaling relax the hands soften the fingers noticing the sensations in the palm of your hands.
One more time as you inhale drawing the fingers in and curling the thumbs over the fingers tight tight tight and then as you exhale soften the hands opening the fingers noticing sensations in the palms of your hands.
Next we'll bring our awareness to the abdomen just noticing the abdomen if it's soft or if it's tight and as you breathe in expand the abdomen as if you're trying to fill up a balloon and then as you exhale just soften the belly having the navel draw back towards the spine.
Inhaling filling the abdomen as if you're trying to inflate a balloon and then as you exhale soften the belly drawing the navel back towards the spine.
One more time inhaling filling up the abdomen and exhaling drawing the navel back towards the spine coming back to your own natural breath and bring your awareness down towards your feet wiggle your toes and notice the sensations within your feet.
On the next inhale curl the toes tight and hold for five four three two one and release the toes wiggle the toes.
For the next few breaths we're going to take the toes and press in towards the floor lifting the heels up hold five four three two one and release relaxing the feet and bringing all your awareness down towards the soles of your feet.
It's taking a moment here curling the toes back in hold five four three two one release the toes exhale coming back to the natural rhythm of your own breath and just quietly saying to yourself I feel my breath I feel my feet I am grounded.
I feel my breath I feel my feet I am grounded I feel my breath I feel my feet I am grounded Namaste.
