And welcome to this 10-minute grounding meditation.
Find a position where your body feels supported.
You can sit in a chair.
Cross-wegged on the cushion.
Or even wider.
Inhale slowly through your nose and release the air through your mouth.
And repeat at your own pace two more times.
Inhaling through the nose and exhaling through the mouth.
Bring your attention to the parts of the body touching the surface beneath you.
Feel the soles of your feet the weight of your thighs You're back.
Your hands.
Your head.
Feel the pull of gravity.
And allow your body and mind to relax.
Without needing to resist.
And as you breathe.
Imagine the weight of your body being received by the floor.
Not seeking,
But resting.
And feel that exchange.
You offer your weight,
The floor offers support.
Now.
.
.
Bring your attention to your feet.
If you are sitting.
View where they meet the four.
The contact of your feet with the floor.
If you are lying down,
You can focus on your hips or on your back instead.
Notice the sensations.
Temperature.
Texture.
There is no right way to feel.
Simply allow your awareness to gather here and now.
As you breathe,
Silently tell yourself,
I am here.
Now.
With each exhale.
Try to release a small amount of tension through the body into the floor.
Now.
Slightly expand your awareness.
Include the sounds around you.
Near or far.
Without naming them.
Allow them to come and go.
Just like the breath.
Notice that you can feel your body and hear the world at the same time.
This is the middle place between inside and outside.
Where present resides.
If your mind starts to wander,
Gently return to the points of contact.
The feet,
Seeds,
Bread.
These are your anchors.
You can always come back to them.
Gently take slow breaths.
Inhale through your nose and exhale through your mouth.
Feel the stability of your body,
The calm of the floor beneath you.
And start to notice your whole body again.
Solve it.
Support it.
Breathing.
Ask yourself gently.
Which part of me feels most connected to the ground right now?
There is no wrong answer.
Maybe it is your feet.
Maybe it is your breath.
Maybe it is simply the knowledge that you are grounded.
Grounding is not something.
You achieve.
It is something you remember.
You can return to it anywhere.
In a line.
In a conversation.
In a moment of uncertainty.
In a moment of anxiety.
All it takes is attention to contact.
A breath,
A touch,
A sound.
When you feel ready.
Start to move your fingers and toes.
Allow your body to stretch gently Allow your body to move in the way that it needs you and take a moment to thank you for your presence,
For your breath.
And for the quiet courage it takes to listen deeply.
Thank you for practicing and thank you for practicing with me.
