This meditation can help if we are feeling anxious,
Worried,
Stressed or even overwhelmed.
My name is Lucy Stone and this is Meditation Rocks.
Many of us have busy lives,
Busy minds and can find it hard to let go and be grounded in the moment.
This technique uses our physical contact with the chair,
The ground,
The bed,
Wherever we are and helps us to feel anchored in this moment.
This can help us to feel safe,
Secure and just solid with everything that might be going on in your life at that time.
Take a moment to get comfortable wherever you are.
It is particularly important today that you uncross your legs and put both feet flat on the floor.
Sit comfortably with your sit bones balanced and draw up through the spine to make your back as long as you can.
You might be gently leaning into the back of the chair or against a wall and bring your shoulders down away from your ears.
Just let your chin drop a little bit towards your chest.
And if it is comfortable for you,
Close your eyes or soften your gaze on a fixed point.
Bring your hands together,
Almost like you are holding your own hand and then place your hands down into your lap or onto your knees.
Just arrive here for this meditation.
Try and let go of anything that has happened so far today and don't look forward to what is to come.
All we are thinking about is how we feel right now and trying to focus entirely on our breath.
But to help us to feel grounded we will also be focusing on the contact points of the chair,
The bed or the ground.
So start to feel a connection with your breath.
Feel the rise and fall of your inhale and your exhale.
And just try over these next few moments to lengthen and deepen your breath.
This might take some time and some practice.
But just try and find a lovely long deep breath into the body,
Feeling that nourishment.
And as you breathe out find some softness.
Begin to release any tension and just notice this moment that we are in.
So all we are doing right now is breathing in and out very deeply.
And just trying to anchor ourselves in this moment.
And we start by focusing on our feet which are down on the ground.
And what I would like you to do is to notice all of the details of your feet.
The heels,
The soles of the feet,
The toes.
And as you breathe out press a little harder with the feet into the ground.
Almost like you are rooting into the earth through your feet.
So just for this next 30 seconds or so we are going to breathe in,
Bring attention to the feet,
Breathe out,
Press a little more and ground ourselves through the feet into the earth and ground ourselves into this moment.
If your mind begins to wander bring your attention back to the inhale,
Focus on your feet,
Exhale ground yourself into the earth through the soles of your feet.
So next drawing up bring your attention to where you are sitting or lying.
And notice all of the contact points around the sit bones,
The tops of the legs.
Allow yourself to be supported by the chair,
The ground or even the bed.
So as you inhale now focus on all of the contact points you feel in the bottom half of your body.
As you breathe out allow yourself to be held and supported.
Just sink a tiny little more into the chair or the bed as you breathe out letting go.
Just for these next 30 seconds or so,
Breathe in,
Feel the contact points of the chair or the bed.
Breathing out allow yourself to be supported and grounded in this moment.
Running up now to the back,
Maybe you have a back to the chair or you are against a wall or you are in your bed.
So notice if there are any contact points with the back.
You can just lean or be supported a little more.
So breathe in,
Notice your back.
Breathe out allow your back to be held,
Supported and ground into this moment.
Breathing out letting go of any resistance or tension.
Take around 30 seconds here focusing on your back,
Even into your shoulders.
Now bring your attention to your hands.
One hand is holding the other hand.
Just wrap your fingers a little tighter around the tops of your hands like the thumbs wrap around.
Just breathe in and feel that tightness of the grip.
So you are grounding your attention and your focus into your hands.
Breathe out and loosen the grip a little bit and relax.
So breathe in really feel the palms,
The fingertips,
The hands holding.
Feel this support and feel grounded.
Breathing out just loosening a little letting go.
Just take a few more moments here.
And then finally just focus on your entire body.
Any contact points that you feel with the chair,
The ground or the bed.
Allow yourself to be supported and held.
And you are grounded and you are strong.
You are supported.
You are grounded,
You are strong,
You are supported.
Just take a few moments for your meditation to absorb into your body and mind.
And then just loosen the grip with the hands and place the hands down onto your lap as you let your breath return to a comfortable rhythm and flow for you.
Then bringing your hands up together,
Giving the hands a little bit of a rub.
Create some heat and warmth and just hover the hands over your eyes,
Blinking your eyes open into your hands where it's dark and warm.
And bringing your hands down to your lap or your knees once again.
And I hope that's a useful meditation if you've got a busy day or a busy mind.
I hope that you're just feeling anxious or anything about stuff that's going on in the life.
Hopefully that can really help.
And I look forward to speaking with you again soon.
Take care.
