This will be a short grounding meditation.
I invite you to find a position for your meditation that allows you to be both comfortable and alert.
And I invite you to close your eyes,
Or if you'd prefer,
You can keep your eyes open with a soft,
Unfocused downward gaze.
And as you breathe here,
Start to bring your attention to your feet and feel wherever your feet are supported by the ground or whatever it is your feet are touching.
Now I invite you to move your awareness up into your legs,
Your knees,
Your seat,
And feel where those are making contact with the ground or the chair.
Take a moment to feel how the ground and the chair is there to support you,
To hold you.
Let's take a few breaths there,
Just allowing the chair and the ground to support the body.
This is one type of anchor,
And you can return here at any time in your meditation.
Now I invite you to move your attention into the hands.
Notice how you can feel the hands from the inside out.
Notice what the hands are touching.
If they're resting on the legs or each other,
Notice the position of the hands.
You can even notice whether there might be any tightness or tension or holding in the hands.
And if you find any tightness or tension,
Just breathe into that space and allow the breath to fill it.
Now I invite you to open your awareness into the entire body and feel the entire body in this present moment.
And for our last couple of minutes,
I'd like to invite your attention to the breath.
If you'd like,
You can make a few breaths deeper so that you can really feel it.
And I'd like you to notice where you feel the breath and how.
Is it in the nostrils and the upper lip?
Maybe heat and movement.
Do you feel the rise and fall in the chest?
Do you feel it in the back of your throat?
Or in the rise and fall of the belly?
Notice where you feel the breath the most.
And notice where it feels the most pleasant.
What sensations are the most pleasant to feel?
Just notice if that's the same or if those are different places.
And now bring your attention to the area where the breath is most pleasant.
Notice to conserve as an anchor when your attention wanders in meditation.
So when you notice your mind has wandered,
Just gently bring yourself back to this place where you feel the breath.
Now I invite you to just allow the breath to breathe itself.
No need to do anything.
Just allow the body to breathe and notice what's there.
We'll take another 20 seconds or so and then I'll ring the bell to end our meditation together.
Bowling ballAP.
