Welcome to a grounding meditation.
Please set yourself up in a comfortable seated position with your legs very comfortable,
Your hips elevated above your knees.
The best way to feel the heaviness of the legs is to have the hips high and comfortable.
This allows your spine to rise tall.
The results of heaviness and grounding.
And then as we begin this meditation,
Please place your hands on the floor,
The ground,
Whatever is in front of you that has solid form.
And then just very gently press into the earth,
The ground.
Feel its support,
Its firmness,
Its steadiness.
And then try to bring in those qualities.
Even if it's with your thinking mind,
Feel and repeat firm,
Steady support.
And then release your hands from the earth and place them palms down on your thighs.
This helps to bring additional heaviness.
And the palms down is a symbol of grounding.
And then begin to feel your body breathing without shaping the breath.
Just notice where and what parts of your body move.
Still keeping the legs comfortable,
Heavy,
Passive.
In order to find and to feel a sense of grounding,
It requires stability.
And the best and easiest way we can create stability is with the breath.
So we'll begin to shape the breath,
Inhaling and exhaling to a count of four.
So we'll repeat this inhaling to four and exhaling to four for another minute.
As you breathe here,
Feel the weight of your fingers,
The weight of your palms on your thighs.
This physical heaviness,
This shaping of the breath,
This evenness of the breath to a count of four creates stable breath,
Which then shapes a stable mind.
And now let's move to the next one.
Let's move to shaping the breath to the count of five.
So we'll inhale to the count of five and exhale to the count of five.
Again,
Just for another minute here.
And if you feel that your awareness as you're breathing still doesn't feel quite steady,
Release your inner gaze,
Your inner awareness on the tip of your nose on the space between your eyebrows to whatever place that feels that you can you can rest there remain there.
A few more cycles inhale five,
Exhale five.
So creating stable breath,
Which leads to a stable mind is with the intention of creating a sense of stability around the decisions that you are making or that you will have to make.
We talk about being grounded or feeling grounded.
It's about feeling steady and in place.
Even if you don't quite know what your place is,
Especially in these times of great uncertainty.
But it's feeling steady,
Clear on the next decision that you will make.
Three more cycles in how five,
Exhale five.
Our next part of the meditation will be a Kriya.
That helps us to it really helps the mind to become released from stress,
Waste,
Toxins,
All of the things,
The negativity that are that we're drowning in,
In a sense that keeps us from making steady feeling steady making steady decisions.
So what we will do with awareness at the crown of the head,
Feel as if all of the light from the universe from the cosmos enters through the crown of your head.
And you watch that light descend down the central channel of your spine,
Resting at the base of the spine for a moment.
And then feel as if you can push that light out of your body and into the ground.
Okay,
We'll do that again.
And we're going to add on to it.
So feel the light from the cosmos entering through the crown of your head.
As it moves down the channel of the spine,
Feel it gathering and collecting stress,
Stressors,
Negativity,
Self talk.
And feel all of that gathering at the base of the spine.
And then push all of that out through and into the core of the earth.
And then if you can synchronize this in a sense this Kriya in this visualization with your breath.
So on the inhale,
We watch the light from the cosmos pour into the crown of the head down the spine.
Hold the breath at the top of the inhale for just a moment,
Feel everything gathering.
And then exhale,
Push it out of your body into the earth.
So of course,
Our breath moves a little bit faster than how I'm talking and how I'm guiding.
But hopefully,
With a few cycles,
A few more cycles of this,
You can really create this felt sense of feeling this light.
Move down your spine,
You can feel yourself gathering the toxins,
The waste,
The negativity,
Feel all of that gathering and then exhale,
Pushing it out.
Many times,
We only feel or sense this through a couple of the Kriyas or through even just a part of it.
So if you're not feeling anything,
If you're not sensing anything very much,
Stay with the Kriya.
We're going to do it a few more times.
Really,
We're just looking for brief moments of feeling the light,
Brief moments of pushing this negativity out of our body.
Let's do three more,
Three more Kriyas,
Three more breath cycles.
Inhale,
Draw the light of the universe down your spine.
Let it gather there,
Hold the breath at the top of the inhale.
Exhale,
Push everything out that's non-constructive.
And then for the next few breath cycles,
Feel how there's this extra pouring of light through the crown of your head,
Through the spinal column.
There's no synchronizing with the inhale or exhale.
Just as you breathe naturally,
Just feel this light being poured into your body.
And then take all of this light and send it to the base of your spine and keep it there.
Now feeling the base of your spine,
The area of your sacrum,
The space in front of your belly,
Your hips,
And all becomes illuminated with this light.
The body now temporarily free of what you've removed from it.
So we find ground,
We find stability and steadiness.
And then from that ground,
We bring in light with the intention of being more clear,
Of having more creativity.
With the grounding,
The stability comes first.
Now feel as if you're just being flooded with light everywhere in every direction.
And then move your hands away from your thighs,
Bringing them into your heart center.
Bringing them into prayer for just a moment,
But then placing your left hand over your heart and then your right hand over your left.
So cupping your hands over your heart,
Feeling as if you are pressing,
Keeping this light within you.
And please bow your head slightly,
Bowing to that light that is always there,
That is always ready to help you find ground,
Steadiness and stability.
Namaste.
