Hi,
I'm Piper and this is a 10 minute grounding,
Breathing,
Meditation and practice.
You can start by finding a comfortable seat,
One where your hips and your back feel supported so that can be sitting in a chair or sitting on your couch or just sitting up tall with some support under your hips.
You're sitting in a chair finding a place where both of your hips can connect evenly to the support that's beneath you and also both of your shoulders can connect to some support behind you.
Beginning to,
As you settle into and find your seat,
Align your spine so that you feel like you're sitting evenly from left to right and also from front to back.
Then as you settle into your seat and find your nice tall spine,
You can close down your eyes and just begin to become aware of your hips and your legs in relationship to gravity.
You're sitting cross legged,
Just feeling your hips,
Feeling the contact points of your legs within gravity.
You're sitting in a space where both of your feet can touch the earth,
Just letting your feet ground down into the support of gravity beneath you.
As you feel the support of gravity beneath your hips and beneath your legs,
As you align your spine over top so that your spine feels tall and so that sitting feels easeful.
Beginning to draw your awareness to your breath and just noticing first without any sort of judgment how you're breathing today.
Noticing the length,
The depth,
The quality of your inhales and your exhales as they are naturally.
And then as you feel ready,
You can start to lengthen and deepen your breath.
Inviting fuller and deeper breaths in and fuller and deeper breaths out.
Inviting in this deepening of breath in the same way that you would deepen your breath when you go to sleep at night and your breath deepens just as a side effect of your body being relaxed.
As you find these deeper and fuller breaths,
You can begin to connect to a slight pause at the peak of your inhale,
A slight pause at the bottom of your exhale so that you're taking a moment to rest in complete emptiness and a moment to rest in complete fullness of your breath.
As you breathe in this way,
Connecting to those pauses at the peak of your inhale and at the bottom of your exhale.
You can also start to with a little bit more intention balance out your inhale with your exhale.
Maybe counting how many seconds it takes you to inhale and then making your exhale the same.
Still keeping those pauses at the peak of your inhale and at the bottom of your exhale.
On your next exhale,
You can let the control of your breath soften.
Still letting your breath be deep and full,
But just letting it be that way naturally on its own.
From there,
You can start to let your awareness travel to the center of where your breath is moving into the space of your heart.
Connecting into the beating of your heart.
Then seeing if you can start to feel that heartbeat extending out beyond your heart into your arms,
Your legs,
Your hands and your feet.
Feeling the circulation that your heartbeat provides to you with every breath.
And also feeling the warmth and the comfort that that circulation provides to your body.
And as you stay connected to that warmth and that comfort,
You can start to let your awareness travel to the space between your eyebrows.
Allowing the space between your eyebrows to soften as if opening up a space for you to look into and observe the contents of your mind.
Beginning to observe and notice what's in this space without any sort of judgment.
Just watching what's happening in your mind as you would watch clouds in the sky.
Observing and noticing,
But not needing to attach yourself to any of the stories,
Any one train of thought.
Allowing yourself to hold space for these thoughts for whatever is happening within your mind today.
In the same way that the sky holds the space for the weather.
With that awareness,
Maybe even letting yourself soften into a little bit more of that sky awareness.
Rather than focusing on any one of the clouds or the thoughts or any little piece of the weather.
And then letting the space between your eyebrows soften.
Let your awareness travel back to your breath,
Just noticing the natural flow of your inhales and your exhales.
And then you can let this awareness of your breath help you draw back into that awareness of the feeling of your body in relationship to gravity.
The feeling of your heartbeat.
The feeling of connection to who and where you are.
And as you feel ready,
You can soften your gaze,
Slowly open your eyes,
And let yourself return really easefully back into your day.
Thank you so much for joining me.
