Welcome.
This is a grounding meditation meant to cultivate your connection with the earth.
Let's begin by noticing where you are right now and choosing a place that feels supportive for this meditation.
If you're lying in bed,
Perhaps you prop yourself up with some pillows.
If you're seated,
Take a moment to support yourself with a chair,
A wall,
Or a prop underneath you.
You can stand,
Sit,
Lie down,
Or anything in between.
Perhaps you'd like to find a place where you can physically connect with the earth,
The ground,
Soil,
Or sand beneath your feet,
Beneath your body.
There is no incorrect posture for this practice,
And there's no incorrect place provided you're safe.
The main thing is to prioritize that you feel as comfortable as possible and that you're supported.
Once you've found the support you need,
Take a moment to settle in.
Bring your attention gently to what's underneath you.
It could be the floor,
The chair,
The bed,
The grass,
Or dirt,
Or sand,
The earth itself.
Notice its texture.
Does it feel solid?
Is there any give or cushion?
Is it warm or cold or somewhere in between?
Take a few moments to simply observe the qualities of what's underneath you and how it feels for it to be in contact with your body.
Notice how it feels to draw your attention to this contact point.
It might be a small area of your body or the entire back of your body if you're lying down.
You might want to explore bringing a little energy and pressing yourself against whatever it is that's supporting you,
Rooting down as it may be,
And feeling even a gentle rebound effect.
If it feels unpleasant,
You can always draw your attention to your breath or a simple gazing point.
But if it feels supportive,
Perhaps you can soften into the support just a little bit more.
If this contact with what's supporting you feels good,
Let's take it a little bit deeper.
Notice now what's under what you're in contact with.
It might be the floor or the foundation of a building,
The dirt,
The grass,
Or the earth itself.
Let's just drop one layer below what you're in direct contact with and pause there.
Notice how this feels for you.
Does it bring a sense of solidity or space?
If you're somewhere that's high up,
Perhaps a tall building,
You have a few options here.
You can come back to what your body's in direct contact with,
Or you can join us and keep dropping deeper.
Wherever you are now,
You're welcome to take your attention even lower and descend down from your body and what it's in contact with to what's underneath it,
To what's underneath that.
You can drop down as far as you would like to go,
And you might want to drop quickly,
Or you might want to go slowly and savor and take your time to really connect with and absorb each layer.
You get to choose.
You may pause and connect with the most superficial layer of the earth,
Hover wherever it feels helpful for you,
Or descend down into the layers of the earth below,
Even to the core of the planet itself.
You choose how deep you'd like to go.
Now let's just notice how it feels in your body to ground yourself in this way.
Take a few moments,
A few cycles,
A full,
Easy breath to connect with any positive or supportive feelings that arise.
Perhaps there are words or images that also come to mind,
Or perhaps you notice a change in the sensations in your body.
Let's observe a few cycles of breath here,
Noticing the depth that is comfortable for you today.
Perhaps even drawing energetic roots from your body to the depth that feels right for you today.
And in this space,
We'll just observe another few easy cycles of breath.
And then as you're ready,
Start to climb your attention back up slowly,
Pacing and tracing your way back until you've landed on that contact point between your body and what's supporting you.
Take your time.
When you do reach that contact point between your body and what it's in contact with directly below,
Pause there for a moment.
Just carrying any grounding effect of this meditation with you and allowing it to absorb into your body,
Into each of yourselves.
Take a few more easy breaths here.
And when you're ready,
Start to bring your attention back to the space around you.
You might begin to wiggle your toes or flutter your eyes back open if they closed.
And it's becoming more aware of the space that surrounds you.
And noticing any shifts that have come from the short practice that you'd like to carry with you into the rest of your day or evening.
I hope you've found a positive sense of settling into your body and that this has helped you to connect with the support of the earth below.
Indeed,
It's always right there underneath us.
Take a moment to acknowledge and congratulate yourself for taking this time for you.
I'm so glad you're here and I'm wishing you well.
Namaste.
