Grounding Meditation

Working with two mudras, we use the body and the breath to create a sense of grounding and removal of toxins. This work allows us to move into greater focus around the breath and concentration into meditation.

Transcript

Welcome.

Please take the next 30 to 60 seconds to position yourself so that you're comfortable and some part of your feet are touching the floor.

And then as you get yourself situated with your spine tall,

Start to press your feet into the floor just slightly,

Just enough to feel the connection of your feet into the floor and into the earth herself.

And then relax that effort.

And do it again.

Press your feet down.

Feel how the rest of your body rises a bit taller.

And release.

And keep now the feet passive,

But press your buttocks,

Your sitting bones,

As best you can into the surface of your seat.

Again,

Feel your spine rising tall.

And then release that.

And then do it again.

Press your sitting bones down.

Feel the rising from that pushing.

And release.

Now just feel these points of connection to the earth,

This stable ground,

So that the rest of your body can be comfortable and expansive.

And now we will use our hands to create a connection for our breath through the spinal column.

So I'd like you to take a couple of fingers and place them below your belly as if you were trying to connect it to the base of your spine.

And then take a couple of fingers and place them on the crown of your head.

And we'll be in this position for about a minute.

Okay,

So as if these fingers were connected to the top of the spine and the base,

We'll breathe between these.

So on your inhale,

Draw your breath in awareness from the fingers at the crown of your head down through the spine to the base of your spine.

And then exhale the breath back up from the base all the way up to the top where your fingers touch.

Inhale awareness down the length of the spine and inhale awareness back up.

So just continuing,

Breathing between these two sets of fingers,

Inhaling from the crown of the head or the top of the spine all the way down to the base of the spine.

And exhaling from the base of the spine back up the top of the spine or to the crown of the head.

We'll continue for less than a minute in this pattern.

So one more breath here with the fingers as they are.

And then when we release our hands,

We're going to bring our palms onto our thighs,

But we're going to set up in Prithvi Mudra where the thumbs rest on the ring finger.

So just the tips of the fingers touch.

This is Prithvi Mudra.

Prithvi means earth in Sanskrit.

We'll just rest those hands,

This mudra on our thighs,

And we'll continue breathing from the top of the spine all the way down through the spinal column to the base.

And exhale from the base all the way up the spine to the top.

So just moving our breath freely from top to bottom,

Bottom to top,

While the fingers rest in this earth mudra,

Prithvi Mudra.

Further encouraging the qualities of the earth.

One more minute.

Breathing in this way.

So one more breath here.

Inhale sweeping down from the top of the spine to the base,

And exhale sweeping back up from the base to the top of the spine.

And we'll continue to keep our hands in Prithvi Mudra,

But we'll change the movement of the breath to a kriya that helps to ground and really to eliminate waste and toxins in the body.

So how it will work is that the inhale will remain the same.

We'll inhale from the top of the spine all the way to the base of the spine,

And then we'll pause that breath for just a moment at the base of the spine,

Collecting our toxins there,

And then on our exhale we'll push,

We'll sense that we're pushing that waste down and out of our bodies into the core of the earth.

So on your inhale,

Inhale awareness down the through the spine resting at the base of your spine,

Pause there for a moment,

And then actively sense that you're pushing all of this accumulation out of your body.

And we'll continue there with this kriya.

Inhale down through the spine,

Resting awareness at the base,

Accumulating this waste,

And then exhale push it out of your body into the earth.

And we'll continue here for two minutes,

Allowing your breath to sweep from top to bottom on inhale.

Pause your breath at the base of your spine.

This accumulation of what no longer is needed,

What doesn't serve is pushed out of your body into the core of the earth on exhale.

Fingertips lightly touch.

Less than a minute here.

And then let's do one more cycle.

Inhale down the length of the spine,

Resting at the base.

It's accumulating all of these toxins,

Negative thought patterns,

And exhale push it out of your body.

And then just bring awareness to your breathing,

To your belly.

And from this place of having removed some of some of this waste,

These toxins that we don't need,

From this place of grounding and removal,

We come to a place of focus and concentration.

And with that,

We'll come into hakini mudra,

Where the tips of the thumbs touch one another,

The tips of the index fingers touch one another,

And so on,

So that your hands form a circle.

Hakini itself means power or concentration.

And then rest this mudra,

Your hands,

On your waist,

At your belly,

Whatever is comfortable.

And then for the first minute or so,

We'll move the mudra with the breath.

So on our exhale,

We'll shrink the fingers towards one another,

So they're still touching,

But they're now more pinched together.

And then on our inhale,

We're slowly going to expand those fingers back into the full expression of hakini mudra.

Exhale,

They move toward one another together.

And inhale,

They expand back into this circular mudra.

And we'll just continue here,

Moving the hands along with the breath,

Inhaling open into hakini mudra,

Hands in a circle,

And exhale,

They close.

Just allowing the hands,

The edges of the hands to rest on your legs as you move with your breath.

And just feeling the power,

The focus that comes with the movement of the breath,

The movement of the fingers and of the belly.

So once there's grounding or groundedness,

And we have this quality of earth as part of us,

We make more room,

More space for focus,

For our power to shine.

One more minute.

And then let's just rest with our hands still in hakini mudra,

No longer moving with the breath.

And just feeling the groundedness to the floor,

The space through the spine.

And then we'll soften our palms together into anjali mudra to our heart center with a slight bow of the head,

Bowing to our higher self and the light that guides our way.

Namaste.

Reviews

Nice... With the mudras the time went fast. I will add to favorites. Thanks