Welcome to this quick grounding practice.
Getting into a comfortable position and closing your eyes if that feels right for you or gazing at the ground in front of you.
Allow yourself to arrive fully in this present moment by letting go for right now of any preoccupations with the past or worries about the future.
Whatever's on your mind might feel very urgent and hard to let go of,
But seeing just for these next couple minutes,
If you can allow yourself to let go and be fully in this moment with yourself and aware of what's unfolding.
Begin by feeling your body being supported by the ground,
Feeling the points of contact,
Weight of the body.
Now checking in with your body,
Seeing if there's any areas that are feeling a particularly intense sensation.
Allowing your attention to go to this place to explore exactly what sensations are here.
Perhaps there's pain or pressure,
Sharpness,
Aching.
No need to judge or change the sensation in any way,
Just exploring it and giving it permission to be here.
Seeing if the sensation changes at all from moment to moment as you hold it in your awareness.
Breathing with this.
Now scan your body for any places of comfort or neutral sensation,
Possibly your hands on your legs,
Feeling the warmth and the points of contact or wherever you feel called to.
Be with this sensation.
Noticing what that's like to be aware of.
Now moving your attention to your breath,
Flowing in and out of your body.
Perhaps tuning into the nostrils as the air flows in and out or the belly rising and falling.
Wherever you experience the breath most vividly.
Just being with that.
Noticing the sensations of breathing.
As you sit here breathing,
Then put your right hand over your heart and your left hand over your right hand if that feels good for you.
And becoming aware of the pressure and warmth offered by the hand as you continue breathing.
Now as we come to the end of this practice,
Remember that all of these ways of being with yourself are available throughout your day.
Thank you.
