Hi,
I'm Katya Cahoon.
I'm a yoga teacher and psychotherapist.
And this is a great meditation when you feel like you need some grounding,
When you feel perhaps a little stressed or disconnected from yourself or the world around you.
Find a comfortable position,
Seated,
Lying down in a chair.
On a little cushion like myself,
Whatever feels good.
And just take a moment to get as comfortable as you can.
You are always welcome to lean against something.
Really what's most important is that you're comfortable and that you can focus on my voice and the guidance without being distracted by discomfort or even pain.
And take a deep breath in and just let it go.
And then picture us,
Our beautiful blue planet from above.
And just notice the whole beautiful Earth.
And then very gently zoom in to the continent you live on.
Just see that continent.
In all its variety,
Everything that is included.
And then zoom in a little bit further to your country and just notice that,
Picture that.
And see the beautiful variety included in your country,
Whether it's small or large.
And then go a little bit further and zoom into your state,
Your region,
Whatever is appropriate where you live.
You still have a broad perspective,
But you're getting closer and closer to where you are.
And perhaps it's beginning to look more and more familiar.
And then zoom in even further to the town or city.
Where you are living.
And notice that.
And maybe you have never seen your city or town from above so just imagine it what might it look like if you had the ability to hover over it and observe it from above.
And then zoom even closer to your home,
Your apartment,
Your house.
Wherever you are living.
And notice that from above.
Maybe notice what's around it.
And then even more.
Zoom into the room you're in.
And notice what is in the room you're in.
Pay attention now to how you feel in that room.
Notice the things around you.
Notice any sounds that are in the room,
Little background noise or maybe louder noise.
And see if you can pay attention to that background,
To those sounds without judging,
Without going into a story.
Perhaps it's a pleasant sound,
Perhaps it's a little unpleasant.
See if you can just notice and pay attention to it.
And perhaps notice very gently how you're resting on whatever surface you're resting on in that room that you're in.
Perhaps feel your body,
Your sitz bones,
Your legs or your feet.
Perhaps feel how your spine,
Your core are holding you up.
And then very gently notice the sensation of your breathing.
If it's okay,
If it's not okay,
Just stay with the sounds around you and the sense of resting as being supported by the surface you're resting on.
And breathe very gently and slowly.
And see if it's possible.
Breathe evenly.
Perhaps in for the count of four.
Maybe hold it for a moment.
And out for a count of four.
And notice what it feels like.
To be present in that way.
To notice the sounds around you.
To know where you are because you've zoomed in on it.
To notice your breathing,
If that feels okay.
Perhaps how your body is resting on the surface.
Take a few more deep breaths in and out.
And very gently.
Prepare yourself to return to this moment.
And perhaps see if you can take some of that calm energy.
That presence.
Into the rest of your day.
Take another nice deep breath in and let it go.
And if your eyes were closed,
Gently open them.
Again,
Take a moment to look around.
And notice what you see in your room in the space you're in perhaps familiar objects or things that you like.
And again,
Notice how you feel after taking a little bit of time.
To zoom back in to yourself.
Thank you.
