Hello there!
Thank you for being here to meditate with me.
My name is Melissa and today we are going to do a seated grounding practice.
So start by settling in to wherever you would like to be,
Whether you're sitting on a bed,
A chair,
A mat,
A cushion,
The floor,
The ground,
Wherever you want to make yourself comfortable is okay by me.
And as you get your physical body settled,
Start to bring awareness to your breath.
We're not going to change anything,
We're just going to notice.
Notice the sensations of inhaling and exhaling.
And now shift your awareness to where your body is connecting with the surface on which you are sitting.
Just notice what it feels like to be in contact with this surface.
Is it cushy?
Is it hard?
Is it warm?
Is it cold?
Is it soft?
Is it scratchy?
Really just noticing the sensation of being seated.
Now the mind will wander.
That's perfectly natural.
When that happens,
Gently bring the attention back to the sensation of sitting,
Of being grounded on this chair,
On this surface,
Of being present in this moment.
And now return your attention to the breath,
Just noticing your inhales and your exhales,
Preparing to bring yourself back into the world,
Into your day.
Let's end with one mindful deep breath together.
So breathe all the air out of your body.
Deep breath in through the nose and exhale through the mouth.
Blink the eyes open,
Maybe stretch a little bit,
And continue on with your day,
Hopefully feeling a little more grounded.
Thank you for being here with me today,
And I hope you have a lovely day.
