Welcome to this grounding practice.
This is a really lovely practice to introduce you to mindfulness because it allows you to just start experiencing what it feels like to go inwards and experience the body and the mind in the present moment.
It's also really quick so you can fit it into your day as many times as you want and for those of you who are new to mindfulness I would really encourage you to try this as much as you can and for those who are more experienced it's just a great one to fit into your day whenever you feel the need for a little bit of grounding.
So let's begin.
Firstly just make sure that you're comfy.
Whatever that means to you.
I'm going to be sitting upright not too rigid so just move around on your chair or sofa wherever you are and if for any reason you're in pain you can lie down that's totally fine.
So when you're ready just inviting you to close the eyes down or if it's more comfortable for you just lowering the gaze.
I'm gonna close the eyes down now and let's get ready to go inwards and practice together.
So starting by just noticing the connection between the body and the surf beneath it.
What does it feel like to be resting here,
Sitting or lying here?
Noticing the weight of your body and what does it feel like to be supported from below?
Perhaps there's resistance or busyness in the mind and that's okay that's normal and part of the practice and as you notice that busy mind that distraction just bringing the attention back to the body resting here.
Noticing the weight of the body connecting with the chair or bed or surface beneath it.
Really allowing a letting go.
Allowing the body to sink in to the surface beneath it and seeing how that feels.
And now noticing the feet connecting with the ground.
Being really curious about how the feet feel inside socks or shoes,
Maybe barefoot.
Noticing how it feels for them to connect with the ground beneath you.
Bringing all your attention into the feet and every time the mind wanders,
Gently guiding your focus back to the feet connecting with the ground.
This is our practice.
Noticing the wandering mind.
Accepting that the mind does wander.
It's part of being human and then gently guiding the attention back to the body resting here.
Body on the chair or bed and feet resting on the ground.
And now bringing your awareness to the whole body resting here.
Seeing what it feels like to expand your awareness to the whole body and just being curious about how the body's feeling in this moment.
Perhaps noticing the breath rising and falling in the belly and just sitting with that for a moment or so.
And as we move towards the end of this short grounding practice,
Just taking a moment to notice how you're feeling.
Did you learn anything today?
Did anything shift for you?
If it did,
Just taking in any benefits and if it didn't,
Just knowing that every time you come to practice you'll experience something new.
So perhaps seeing if you can try it again tomorrow.
And in your own time,
No rush,
Just bringing some awareness back into the feet by wiggling the toes and then into the hands by wiggling the fingers.
And in your own time when you're ready,
Opening the eyes and joining us back here.
And I just want to thank you for taking time to ride this practice with me today.
It's one that you can revisit whenever you need a little grounding in the middle of a busy day or perhaps to unwind at the end of the day.
I hope to see you soon.
Thank you.
