Hello,
My name is Lucy Chan.
I'm going to guide you through a brief grounding practice.
A practice that we can use at any time when we need to pause and come home to ourselves.
Beginning by finding a comfortable position.
Whether it's sitting in a chair or on some cushions.
Perhaps it's lying down or even standing.
Allowing your body to feel comfortable for the next few minutes.
And when you're ready,
Perhaps gently closing your eyes or casting a soft gaze in front of you.
And beginning to bring presence into the body.
Noticing the contact between the body and the chair or cushions.
Noticing the feet on the ground.
Perhaps sensing that support from the earth beneath.
And maybe taking in a few deep embodied breaths.
Allowing yourself to arrive a little bit more with each out breath.
And in a general sense,
Seeing what's present for you right now.
Noticing any sensations in the body.
Perhaps any areas of tension or ease.
Noticing what's present for you in your emotional landscape.
Perhaps there's a flavour of an emotion.
Giving that plenty of space to be there.
And noticing how your mind is right now.
Perhaps there are certain thoughts coming up.
Simply allowing them to arise and pass through.
No need to follow that storyline right now.
And seeing if there are any areas in the body that can soften.
Seeing the muscles of the face,
The forehead,
Around the eyes,
The cheeks,
Around the mouth.
Noticing if you can allow these muscles to gently soften.
Take a moment to rest.
Noticing both shoulders.
Noticing if there's any areas of tension in the shoulders.
And if so,
Bathing them with your warmer tension.
Noticing if the shoulders can drop a little with each out breath.
And noticing the belly.
Can you allow the belly to soften?
To rest.
And resting your attention for a few moments on the breath in the belly.
Following the soft in and out of the belly with your attention.
And from this point in the belly,
Expanding your awareness to get a sense of the whole body breathing.
And expanding your awareness further to include sounds.
Sounds of my voice.
Sounds in the distance.
And when you feel ready,
Gently opening your eyes.
