Hello and welcome to this grounding meditation.
Today I'm gonna apply some body awareness and before we begin this meditation I would like you to bring kind awareness to why you chose this topic.
This may seem obvious for you at first because you may want to ground,
You may want to relax but still set the intention to really do so whatever it is that you plan to do with this meditation.
And now find a comfortable seat,
This could be on the floor on a cushion or if you'd like to on a chair.
We want to connect to the ground so in case you're sitting on a chair then plant your feet onto the ground and if you're sitting on a cushion take your cushion to the floor.
You may either sit on your knees with your shins and the tops of your feet rooted to the earth or you may cross your legs if you prefer to do so.
Once you're comfortable in your seat sit up tall and close your eyes or gaze softly at the ground ahead of you.
Seal your lips and breathe gently,
Quietly and slowly in and out through your nose.
With each exhale allow the weight of your body to release further down towards the ground and with every inhale notice an opposing upward lifting energy that lengthens your spine a little bit taller.
Exhale and release the shoulders,
The hips and the legs towards the ground.
Inhale feel a gentle lightness,
A gentle lifting up.
Rest here for a moment and find a balance between these two breaths,
A grounding exhale and an upward lifting inhale.
Now take your attention towards the exhale and allow each exhale to take a little more time than each breath in.
Lengthen and extend gently,
Comfortably.
Notice all of the points of your body which are touching down and connecting to the ground below you,
To the earth,
The soles of your feet or your ankles,
Your shins,
Your sitting bones,
The backsides of your thighs.
With every exhale ground further and release the energy down into the earth.
Imagine that each of these connections expands,
Widens,
The way that water spilled on the floor slowly begins to spread.
Feel the lightness of each breath in and the grounding each breath out.
Rest here aware of this play and this connection between the solidity of your body and the firmness of the earth.
If you notice that your mind wants to wander off and chase a thought,
Spend no time wondering why or on what,
Just bring your mind back to your body.
Feel your shoulders lifting up with each inhale,
Grounding down with each exhale.
Check in with the way that you sense the weight of your body with each mindful breath taking.
Feel the form of your body changing,
The solidity of the body.
How does your body feel?
Get curious about how you perceive your body,
Your head,
Your shoulders,
Your left arm,
Your left hand,
Your right arm,
Your right hand,
Feel your chest,
Your belly,
Your left leg,
Your left foot,
Your right leg,
Your right foot.
Be present with each part of your body,
Right here,
Right now,
Still,
Stable,
Rooted,
Grounded,
Neutral.
Notice the body as home base for the mind.
Wherever the mind goes,
The body remains grounded.
And whenever you notice the mind has gone,
The mind has the grounded body to return to.
And before you open your eyes,
Check in one more time with the space in which your body meets the ground.
Breathe out,
Release down into the space,
Into the ground.
Breathe in and push down into the space as you open your eyes.
Stay here for as many breaths as you would like to with your eyes open.
Still be aware of your body and the support of the ground beneath you.
Think about your intention that you started this practice with.
Have you achieved what you have been hoped to achieve?
And if so,
Honour yourself.
And if not,
Honour yourself.
For you have taken this time for yourself to show up for yourself.
I thank you so much for practicing with me today.
And I wish you a wonderful day,
Evening or a wonderful Namaste.
