Let's begin by taking a breath and decide.
Decide how you want to be for the next few minutes.
Do you want to stand,
To sit,
Or to lie down?
And take a moment to get yourself comfortable.
We are going to work on creating a sense of stability,
Of grounding and centering.
And so this can be anything for you,
Wherever you are most comfortable and feel the most stable.
And so take another breath.
Exhale.
And notice your feet,
The back of your body,
Whatever part of you is connected to the floor,
Connected to the earth.
If you're seated or laying down,
It could be the whole back of your body,
Supported by a chair or by the floor.
If you're standing,
It may be the soles of your feet.
And so focus on that connection.
Imagine as you breathe in,
You could send the breath to the place,
The places where you are connected to something else that is stable and steady,
Like the earth.
Inhaling to the point of connection.
As you exhale,
Allow the feeling of the connection to deepen.
Exhaling to that connection point,
A place where you are supported.
Exhale allow that to deepen.
Having a sense of being grounded.
With your exhalation steady,
Strong,
You feel more stable and more supported.
Continue to inhale into that place where you are connected to the earth,
Connected to the stability and support.
And as you exhale,
You allow the feeling of stability,
That connection to increase.
And now from this point,
This place where you are more stable,
You're more grounded,
You are centered.
We are going to create lightness and space.
So from whenever that those parts are that are connected,
Whether it's through the lower body,
Through the soles of your feet,
Through the whole back of your body,
Feeling that strong,
Stable base of support.
And now as you inhale,
Inhale from that point upwards,
Allowing for the breath to create space,
To create light,
To create some opening out of that stability,
Out of that groundedness that you can almost lift up and expand gently.
So if you're seated,
Your lower body may be feeling grounded,
Stable,
Maybe even a little heavy.
And as you inhale now,
You can let the upper body become a little lighter,
Become a little bit more spacious,
Opening up space between the vertebrae in the shoulders,
In the chest,
Behind the shoulder blades,
Feeling a sense of lightness and ease.
If you're standing,
Your feet are grounded,
Your feet are stable and steady.
And as you breathe in now,
Breathe in and allow your body to feel taller and lighter,
Lengthening upwards while remaining grounded through your feet.
And if you're laying down,
You can feel the back of your body fully supported,
Fully grounded,
Stable and steady.
And now feel the front of your body.
As you inhale,
The front of your body opens up,
The front of your body gently expands,
Creating some spaciousness through the chest,
The belly,
Maybe even the front of the legs.
So we are now both stable,
Steady,
Grounded,
And also we have lightness,
Ease and space.
We can be both grounded and expansive at the same time.
Allow your exhalation just to be wherever it is,
Settling yourself between these two aspects,
Perfectly balanced,
Rounded and stable,
Lightness,
Spacious,
Creating a sense of ease between the two.
And take three more breaths just like this.
And one more full,
Complete breath,
Exhaling completely,
Releasing your meditation,
Bringing some gentle movement back to your body and moving back into your day.
