Namaste and welcome to this five minute grounding meditation.
To begin,
Find any place that you feel comfortable to set yourself down.
So I'm sitting in a cross-legged comfortable seat.
I'm sitting up on a yoga block.
You can sit on the floor,
On a block,
On a cushion.
You can sit in a chair.
If you're going to sit in a chair,
Sit all the way to the back of the chair and bring your feet flat to the ground if possible.
Otherwise sit in any way that you can feel grounded and comfortable.
And as you arrive,
Take your palms face down on your knees.
One of the ways we can initiate a grounding is to set ourselves down and to take our palms face down on our knees.
Let's begin with a full breath in.
And a long breath out.
And as you're willing and ready,
You can close your eyes.
And take a moment and press down into whatever you can feel beneath you.
The block,
The chair,
The earth.
And as you root down,
Just feel that reverberation upward through the spine,
Through the crown of the head.
Let your elbows go soft,
Let your jaw go soft.
All of those outward assurances we wear on our face go soft.
Take one more big breath in.
And a long breath out.
We're going to move into a pranayama or breathing practice with a mantra focused on so hum.
So silently into yourself as you inhale,
Repeat so.
And as you exhale hum.
Exhaling so.
Exhale hum.
And you can kind of linger on that mm part of the hum.
So we'll be here a few rounds like that.
So hum.
If your mind wants to pull you into what came before or what might come after,
Return into so hum.
Doesn't have to be a lot of push or force around the breath.
So soft,
Slow,
Even breath in on that so.
And that hum.
Keep going.
The power and potency of a simple pause.
A few more rounds here,
Just letting your body slow.
Feeling the smoothness of a breath in and a breath out.
Letting your mind ground into this internal mantra.
So on the inhale hum.
On the exhale hum.
And when you're ready,
Take a few long deep breaths in and out.
Maybe a couple shoulder rolls,
Maybe even interlace your fingers up and overhead.
Maybe an audible exhale.
Thanks for joining me.
Namaste.
