This is a meditation for getting grounded into the body and accessing a deeper parasympathetic nervous system state.
In this meditation we will be working with our back bodies so you may want to get yourself into a seated position where your back is up against a wall or a chair or you could also do this meditation lying down.
However,
If it is not possible for your back to be up against a surface you can also practice this meditation seated in any comfortable position that feels good for your body.
So find yourself in whatever position feels best for you.
We'll begin with one collective breath together just to settle ourselves into the space and into our being.
So we'll breathe in through the nose on the inhale and exhale out the mouth with a sigh.
Breathe in through the nose and exhale.
You may want to take a look around the space that you're in allowing your eyes and nervous system your senses to take in the environment scanning the environment which lets your nervous system know that you are safe and once you've done that come back to stillness and if it feels safe and comfortable for you you may close your eyes and we'll begin by orienting ourselves to our back body.
Bring your inner awareness to the crown of your head the back of the head bring your awareness to the back of your neck softening the muscles here awareness moves down the back body the shoulder blades down the mid back lower back move your awareness down the back of the thighs the back of the knees calve and the ankles softening into your entire back body and we'll be using the breath to move awareness down the back of our body similarly to what we just did this exercise is quite simple on the inhale feel energy moving down the back of the body if it helps you can envision a waterfall or light on the exhale this waterfall this light this energy moves down down down the entirety of the body so on the inhale you're moving this energy down the back body as far as it wants to go and on the exhale it continues moving down the entirety of the back body the lower back the butt the thighs behind the knees the calves down to the ankles and the feet and you'll repeat this motion as you follow your breath inhale energy moves down the back body exhale energy continues moving down the entirety of your back body and i will be silent as you move with your own pace and rhythm of your breath as you breathe allow all of the muscle in your body in your back body if your awareness gets pulled away by your thoughts simply bring your awareness back to the breath and back to the visualization of a waterfall moving down feel how this energy grounds you and invites you back in you'd like to stay in this down to pause the audio and continue to do so until you feel the two on your next exhale breathe the energy down into your feet and feel this energy moving down into the earth as though you have roots coming out of your feet and connecting you to mother earth feel this deep sense of groundedness connection nourishment and invite some movements back into your body wiggling the toes and the fingers maybe shaking out the hands the arms the legs welcoming in any movement that feels intuitive to you and your body giving your body what it needs you can slowly blink your eyes open again looking around the room or the environment that you're in gazing towards the right looking above you below you and give yourself as much time as you need in this energy to integrate this sense of groundedness and to settle yourself into a parasympathetic state to feel yourself grounded in this parasympathetic state and then know that whenever you are feeling disembodied or perhaps in a high stress state or just really ungrounded maybe spacey maybe a little bit scattered that this is a really good meditation to come back to and a really great tool to use to help you establish a more embodied and calm state may this serve all those who come across it and may it serve us all in connecting deeper to our bodies to ourselves to others and to mama earth
