Good morning,
Good afternoon,
Good evening,
Good whatever part of the day or night you're in.
This meditation will go through three different practices that can help you feel more grounded and more grateful throughout the day.
Feel free to do just one of these practices.
Feel free to do all three.
Feel free to do none of them and just take a listen.
The first practice we're going to do is going through a round of box breathing.
And if there's a different breathing practice that you prefer to do,
Feel free to do that.
The box breath just requires you to count and breathe.
So find yourself in a comfortable position.
Maybe you're seated upright,
Maybe you're lying down,
Maybe you're reclining.
It's all good.
Maybe you place one hand on your heart and one hand on your belly.
Maybe you don't.
With the box breath,
All we're going to do is we'll inhale for a count of two.
Hold with that breath for a count of two.
Exhale for a count of two.
And hold the bottom for a count of two.
All the while feeling the expansion of your chest and your belly on your inhales.
And then feeling the release in your exhales.
We'll go through a few rounds of that together.
So exhale everything out of the nose.
Inhale for two.
Hold for two.
Exhale for two.
Hold for two.
Inhale for two.
Hold for two.
Exhale for two.
Hold for two.
Inhale two.
Hold two.
Exhale two.
Hold two.
Inhale two.
Hold two.
Exhale two.
Hold two.
Inhale two.
Hold two.
Exhale two.
Hold two.
Inhale two.
Hold two.
Inhale,
Hold two.
Exhale,
Two.
Hold two.
Hold two.
Inhale,
Hold two.
Inhale,
Two.
Hold two.
Exhale,
Two.
Hold two.
Exhale,
Two.
Hold two.
Last inhale,
Two.
Hold two.
Exhale two.
Hold two.
Feel free to continue this box breath for a few rounds of breath or tap into a more personal rhythm of inhale and exhale.
And when you're ready,
We're going to move on to the second practice of this grounded and grateful meditation.
We're going to spend some time tapping into our senses and just feeling where we are in space,
Cultivating some awareness.
Again,
This practice can be done seated,
Lying down,
Standing up if you wish.
We're just going to start by listing five things that you can see.
Five things that you can see.
You can list them quietly to yourself,
List them out loud,
Maybe you write them down in a notebook.
Five things that you can see.
When you're done writing these down,
You're going to move to four things that you can physically feel.
Maybe it's something you're holding in your hand.
Maybe it's the feeling of your legs touching your pants,
Your socks.
Maybe it's the feeling of lying down on a mat,
Sitting in a chair.
Four things that you can physically feel.
Once you've got these four things figured out,
We're going to move on to three things that you hear.
Maybe it's far off in the distance,
Maybe it's just the sound of my voice,
And two other things you can conjure up.
Three things that you hear.
When you're done with this list,
I want you to think about two things that you smell,
Two things that you currently smell.
And last but not least,
Think of one thing that you currently taste.
Maybe just focus on the taste of the mouth right now.
You happen to be chewing gum or eating something,
You have an easier time thinking of one thing that you currently taste.
And this is a practice that you can bring with you anytime you want to feel grounded,
Want to come back into the body,
Out of the mind,
Out of the past,
Future,
Somewhere else.
Just come back to the present moment by recognizing five things that you see,
Four things you physically feel,
Three things you hear,
Two things you smell,
And one thing that you taste.
The last practice in this grounded and grateful meditation is going to be very similar to the one before,
Going to still incorporate the senses.
You don't have to think of something that you are feeling or seeing or smelling right now.
You're going to open up the possibilities,
We're going to think of one thing that you're grateful to see.
Maybe it's something that you're grateful that you've seen in the past,
Like a beautiful waterfall or a cute puppy.
Maybe it's a sight that you're happy to see every day,
Like a loved one or your home.
One thing that you're grateful that you see.
Once you have that,
Think of one thing that you're grateful to physically feel.
Maybe it's a soft blanket or the feeling of cool water in your hands.
One thing that you're grateful to physically feel.
Going to the next one,
One thing that you're grateful to hear.
Maybe it's music,
The sound of your partner saying,
I love you.
One thing that you're grateful to hear.
Going on,
One thing that you're grateful to smell.
Maybe it's a fresh batch of cookies or a candle that you really like.
One thing that you're grateful to smell.
And our final one,
I think you can guess what it is.
One thing that you're grateful to taste.
Maybe it's your favorite food.
Maybe it's the clean water that you have in your household.
One thing that you're grateful that you can taste.
Let's go through that list one more time,
Thinking about one thing that you're grateful to see.
One thing that you're grateful to feel.
One thing that you're grateful to hear.
One thing that you're grateful to smell.
And one thing that you're grateful to taste.
This will conclude our grounded and grateful meditation.
I hope you have a wonderful day,
A wonderful night.
And I hope that you can bring these practices with you to feel more grounded and grateful no matter where you are.
