I'm Elizabeth Jones and this is the grounding meditation and settling into your position.
Suggesting your body and showing your spine is nice and straight.
Hands please comfortably on your legs.
Gently relaxing your shoulders down and closing your eyes.
Taking a few moments to settle in.
Noticing where you are sitting right now.
Noticing your body in contact with the cushion on the floor or the chair.
Any pressure on your skin.
Observing where you are right here in this moment.
Noticing any coolness or warmth on your skin.
Noticing the feeling of your clothes on your skin,
The fabric and how it feels.
And taking your awareness to any sounds around you.
Any sounds outside the room or inside the room,
Wherever you are right now.
Becoming aware of the sounds and moving from one sound to the next.
You may hear sounds of truffe equal voices,
A breeze,
Birds.
Even your own breathing.
Becoming aware of the sounds,
The soundscape around you.
Taking your awareness now to any smells in the room.
Notice what you smell right now.
Any sense of perfume or candles,
Whatever is there.
Perhaps you notice nothing that is fine too.
Just noticing any smells around you.
Becoming aware of them.
Noticing any taste in your mouth.
Noticing what you previously ate or drank.
You may have a lingering flavour in your mouth.
Perhaps you notice nothing as well,
That's fine too.
Becoming aware of your body right now.
Noticing your body seated here and how it feels.
Noticing any parts of your body that may feel sore or tight,
Tense.
Noticing any parts of your body that feel relaxed or soft.
Perhaps there's parts of your body where you can't feel much at all.
You simply notice that as well.
Becoming aware of your breathing.
Notice the way you are breathing right now.
Notice the way your body moves as you breathe.
Are you breathing in and out through your nose or through your mouth?
How are you breathing?
Long or short breaths?
As best you can now,
Breathing in and out through your nose.
Allowing your breath to flow effortlessly through your nose in and out.
Bringing a gentle soft attention to your breath.
And noticing where you feel your breath the strongest in your body.
Perhaps it's the tips of your nostrils where you breathe in.
You may notice a coolness there.
Or perhaps it's the rise and fall of your chest or belly.
Taking note of where you feel your breath the strongest in your body.
And as best you can,
Holding your attention there.
This is your home base,
A place to come back to when you find you're wondering or distracted.
Noticing the way your body moves as you breathe in and out.
And coming back to your home base.
Simply being with your breath.
No effort,
Just being with your breath.
Noticing what you are thinking about right now.
Coming aware of your thoughts.
So float through your mind.
No need to attach to any storyline behind the thought.
Just noticing the thought,
Each thought moving through your mind.
In the background.
Allowing your thoughts to float by and coming back to your home base,
Your breath.
Part of your body,
You feel your breath the strongest.
Being gentle with yourself as you do this.
Living awareness of your breath.
And see your breath as a smooth,
Relaxing,
Refreshing,
Revitalizing breath now.
And take that breath to the very top of your head.
And as you breathe in,
As you breathe out,
As you breathe out,
As you breathe out,
As you breathe out,
As you breathe out,
As you breathe out,
As you breathe in.
And see your breath washing down your face.
Relaxing all the little muscles in your face,
Around your eyes,
Into your forehead,
Your nose,
Your cheeks,
Around your mouth.
As best you can,
Allowing your face to soften your jaw.
Cleansing,
Revitalizing breath washing down the back of your head.
Flowing into your neck,
Relaxing the muscles in your neck.
Breathing that breath in,
Into your body,
As it flows into your throat.
Cleansing your throat,
Flowing into your shoulders and relaxing your shoulders a little further,
Allowing them to drop.
Letting go of any stress or tension,
Any heaviness at your shoulders,
Allowing it to float away from your body.
Breathing that breath in,
Down into your arms,
Your hands and your fingers,
Your thighs,
Your shoulders,
Your shoulders,
Your shoulders,
Your shoulders,
Your shoulders,
Your shoulders.
Breathing that breath in,
Down into your arms,
Your hands and your fingers,
Your thumbs.
Allowing all the muscles in your arms and your hands to soften.
Relax.
Cleansing breath flowing through your body,
Flowing into your back,
Your upper back and your lower back,
Through your spine.
Allowing the muscles in your back to relax.
Become light,
Soft.
Breathing that breath in,
Relaxing,
Revitalizing breath,
Renewing all the cells in your body.
Breathing it into your chest,
Into your heart,
Down into your belly.
If there's any anxiety held in your belly,
Allow it to release and flow out with your breath.
Breathing that breath in,
Relaxing your breath,
Breathing new breath in and releasing and letting go of any stress or tension.
Relaxing your body.
Relaxing your body.
Breathing that breath into your legs,
Your upper legs,
Thighs and your calves,
All the muscles.
Allowing the muscles to relax and soften.
Breathing that breath through your body,
Revitalizing your body and calming your body.
The breath flows into your feet,
Your toes,
Allowing your feet to soften.
All the muscles relax,
Become light.
Continue to breathe that gentle breath through your body,
Renewing your body with each breath.
Relaxing,
Slowing down,
And flowing that breath out of the tips of your toes and down into Mother Earth.
Mother Earth that supports us all of the time.
Anchoring yourself into Earth,
See your breath go deep down,
Down into the center of our beautiful Mother Earth.
Anchoring yourself into Earth,
See your breath go deep down,
Down into the center of our beautiful Mother Earth.
Allowing the Earth's energy to support you and nourish you.
The energy flows up into your body,
Surrounding you,
Supporting you with every breath,
And staying in this space for a few moments in silence.
Please,
For a few moments,
In silence.
Please,
For a few moments,
In silence.
Please,
For a few moments,
In silence.
Please,
For a few moments,
In silence.
Gently,
Gently relaxing into your breath,
Feeling your breath flows through your body,
Supported by our Earth.
Becoming aware of the way your body moves as you breathe.
Feeling into your body,
Feeling into your body,
Grounding into your body,
Noticing how your body feels right now.
Becoming aware of any sounds around you,
Any far sounds,
Or closer sounds.
And when you are ready,
Begin to wriggle your fingers and your toes and gently wake your body up.
Being gentle with yourself as you do this,
Moving slowly,
Mindfully,
Perhaps moving your head side to side and rolling your shoulders.
And when you are ready,
Gently opening your eyes.
And thank you for listening to this meditation.
