Hello,
And welcome to this meditation on grounding and being present.
So we're going to start by creating a comfortable seat.
You can sit anywhere that you're comfortable,
Down on the floor,
Crossing your legs,
On the dining room table,
Which I notice many people find to be the most comfortable,
With your tailbone all the way at the back of the chair and both feet flat to the earth.
So the most important thing is that you choose a position that you're comfortable in.
So get comfortable and sit up nice and tall in your spine.
Let your hands rest with your palms face down on your lap.
And bring your awareness to the part of your body that's connected to the floor.
So feel your feet,
Feel the shins,
Draw your awareness up your legs,
Into your pelvis,
Into your low back,
Your abdomen,
Up the chest and up the spine,
The upper back,
All the way into the skull and all the way to the top of the head.
Bring your hands together,
Almost like a prayer position,
And rest the hands down in your lap with all the fingers still touching.
If your eyes are already closed,
Bring them closed.
Bring your awareness to the spine,
The length of your spine,
That vertical axi in the body.
And then bring your awareness to your hands.
Notice the right and the left hand and the space between your two hands.
Almost like you're holding a ball of energy between your two hands.
And with your eyes closed and keeping your awareness in your hands,
Bring your awareness back to your base.
And wash your awareness from your feet back up through the legs,
The pelvis,
The whole torso,
Into the shoulders,
Down through the arms,
Into the hands,
Back up into the neck and the throat.
And pause for a moment and just feel the energy around the neck and the throat.
Soften your jaw,
Soften the elbows,
And bring your awareness back up again to the crown of the head.
And then rest your awareness in that space between your eyebrows,
On the inner wall of your forehead.
The Tibetans call this the third eye,
The eye of Shiva,
The eye of higher wisdom.
To awaken this eye,
We simply pay attention.
So awareness is nourishment.
Keep watching the inner wall of your forehead and continue being aware of both of your hands.
And bring your awareness down to your nostrils.
Feel the left and the right nostrils.
Feel the cool air moving into the nostrils and the warm air moving out.
Notice the rise and fall of your chest,
The diaphragm moving as you breathe in and out.
And really there's nothing to do here.
Just to simply sit and be and watch,
Watch the change that's happening as you breathe in and breathe out.
To see if you can watch and feel and be with all of the sensations,
All of the thoughts,
All of the feelings that are in your physical space.
To watch them come up and to go by and to do nothing with them.
Keep your awareness with your hands and the inner wall of your forehead and keep watching your breathing as it comes in and as it goes out.
Bring your awareness also to your ears and notice the sounds of the space that you're in,
Including the sound of my voice.
Notice the sounds,
The thoughts,
The feelings,
The sensations,
Almost like you're sitting on a riverbank.
The river is always moving.
Change is always happening.
Life is just doing what it does.
And you are grounded in that calm,
Quiet,
Inner space of truth that sets you free to simply be.
Keep your awareness with your hands.
Keep your awareness with the inner wall of your forehead.
The breath moving as it moves.
Without any force or effort.
Keep your awareness with the sounds that come and go.
Bring your hands together at your heart center.
Interlace your fingers and press your palms to the sky.
A big stretch up and maybe back.
Take a full breath in.
You can open your eyes if you want to stretch side to side any way that you want to re-enter the space.
And to you,
I say,
Namaste.
