Welcome.
This is a four minute meditation for grounding.
It's great if you feel like you need to get calm or settle in.
So before we start,
Make sure you have a pillow or a block or a blank handy so that you can sit comfortably.
And when you're ready,
Sitting on the floor or in a chair and placing your pillow or your block underneath your sit bones so that your knees are below your hips.
So that your spine is not rounding and the pelvis is nice and neutral.
Just breathing naturally.
Maybe imagining slowing down.
And taking the core,
The full set of muscles that wraps all around your waist,
Imagine all of them pulling in towards the midline,
Stabilizing your spine,
Keeping the integrity of the spine all the way from the base of your seat up to your neck,
Tucking your chin in.
With each inhale,
Filling the belly slightly.
With each exhale,
Feeling your seat getting heavier,
Feeling the earth below your sit bones supporting you,
Always there to support you.
Pausing at the end of each exhale to just feel yourself be exactly where you are,
Exactly as you are.
Bringing your attention inward,
Your focus to the center of your head.
And feeling a soft heaviness enveloping you slowly from the top of your head and moving down.
With each exhale,
Feeling that soft heaviness flowing down your body,
Your eyes getting heavy,
Letting the jaw relax,
The soft heaviness blanketing down your shoulders,
Weighing on your arms,
Down your back,
Grounding your torso,
Stabilizing at the base of your seat,
Solidifying your foundation,
Feeling the gravity pulling you in and holding you close to the earth.
And just continuing to inhale slightly into the belly,
Slowly,
Quietly,
And exhaling and feeling yourself being heavier and more grounded.
And just continuing to inhale slightly into the belly,
Slowly,
Quietly,
Inhaling and feeling yourself being heavier and more grounded.
Maintaining the heaviness in our seat,
Slowly bringing movement into the body,
Becoming aware of the outside again.
And when you're ready,
Opening the eyes.
