Welcome to this meditation for grounding the mind.
We'll begin by finding a comfortable position,
Perhaps that's seated upright with a straight spine,
Shoulders rolled back gently.
A lift of the crown and a softening to the gravitational pull.
Or maybe in this moment what feels best for you is laying down on the ground,
Complete surrender to the earth.
Just finding a posture that you can remain aware and present throughout this meditation.
When you feel ready,
Closing down the eyes,
Turning the focus inwards and taking a few deep breaths,
Perhaps in through the mouth,
Out through the mouth,
Maybe bringing in some sound.
One more in through the mouth.
Now moving in through the nose.
And again sighing it out,
Ah.
One more like this in through the nose.
Letting it go.
Finding stillness,
Allowing your breath to move into a natural cycle in and out through the nose.
Just taking a few moments here to observe this natural rhythm of your breath.
And now shifting focus from the breath to the body,
How is your body receiving this breath?
Do you notice any contractions around receiving the breath,
Any densities,
Any blocks in your physical body?
Just simply taking a scan,
Observing what is alive for you in your physical right now.
And the same with the out breath.
What is your relationship in this moment to your out breath?
Do you feel a holding on to and not wanting to let go?
Or perhaps the letting go process is happening a little too fast.
From this place of observation,
Just noticing these judgments that arise.
You don't need to attach a story to them.
Just be with them,
With your breath.
The invitation to soften into however your body is in this moment.
An important piece for grounding the mental energy,
Grounding the mind,
Is releasing this story,
Releasing this judgment.
So my invitation for you as you breathe in and out with the natural flow is to simply observe the story that's coming up.
And let it go with the out breath.
If you're in a time of a lot of mental activity,
A lot of stimulation,
There may be a lot of letting go that is happening here.
To deepen this practice of the mind grounding down,
We're going to take a gentle body scan.
So bringing your awareness now to the space of the head,
The space of the mental realms.
Just simply breathing in and out,
Softening the eyes,
The jaw,
The tongue,
The temples,
The forehead,
And the back of the head.
Breath flows through every single space.
Softening,
Releasing,
Unwinding the mental chatter.
And letting it flow down with gravitational pull,
Entering now into the neck.
Softening as it flows into both shoulders.
Like warm water,
Relaxing every part that it meets.
Flowing down both arms simultaneously.
All the way down into the fingertips.
And releasing out the hands,
Feeling the connection with your body as you flow through each part.
It may feel like a coming home of sorts,
Dropping back in to your being.
Bringing the awareness,
The breath,
To the upper chest,
The upper back.
Taking a deep breath.
And letting it flow down the torso.
The mid-belly,
The mid-back,
The lower belly,
The lower back.
Allowing the torso to fill from top to bottom.
Breath flows into the pelvis.
Meeting the root chakra at the base of the spine.
Just taking a moment here,
Breathing in to the root chakra.
You may like to visualize the colour red that represents this energetic centre,
Noticing the intensity of the light.
Perhaps it's a bright red light shining out in all directions.
Or maybe it's dull,
Weak.
A flicker of a candle perhaps.
And if I was to ask you to find balance,
Would that involve increasing the light or decreasing?
The root chakra symbolizes a sense of grounding,
A sense of security,
Stability,
Safety in the world.
But safety first within our bodies.
So as we tune in,
Observing how you can find more balance.
Allowing the wisdom that is for you in this moment to come forward.
And as you find balance with the light of your root chakra,
Taking one more deep breath in here.
And allowing this light,
Perhaps visualising the colour red,
Flowing down both legs.
Filling up the thighs,
Swirling at the knees.
Moving down the calves,
The shins,
All the way down into the feet.
And with an exhale,
Releasing down into the earth.
Visualising this light,
Feeling,
Sensing the breath travelling down into the centre of the earth.
Allowing your imagination to lead you in whatever way feels true.
Meeting the centre of the earth.
Creating that anchor point.
And from this place of contact,
Breathing now back up through these roots that reach all the way to your feet.
With it bringing the nurture,
The grounding,
The sense of stability,
Whatever medicine you need in this moment,
Welcoming it back up from the earth.
Meeting the soles of your feet and breathing this energy into your body.
Flowing from the feet all the way back through your entire body.
Meeting in the space of the head.
Each cell of the body being nurtured,
Nourished,
Revitalised.
Rising all the way up to the crown of your head.
And taking a few deep breaths here as you arrive.
Your entire body feeling grounded.
And noticing as you land here the different quality of your mind that is present.
Perhaps there's a softening,
A sense of spaciousness.
A sense of surrender and allowing of the moment.
The final resting place for this meditation will be in the centre of the heart.
So bringing your awareness and breath here now.
Taking a few deep breaths.
Knowing that at any point that the mind is feeling busy,
Feeling chaotic,
You can return to this practice.
You can return to the sensations of grounding down into the earth.
Perhaps bringing one hand to the heart,
One hand to the lower belly.
And taking a moment of gratitude for showing up,
For creating space.
And when you feel ready,
You can begin to gently move your body however feels good.
And slowly opening your eyes.
Thank you for joining me today.
Much love.
