Grounding meditation.
Find a comfortable posture with both feet on the floor.
Allowing the eyes to close gently if that feels okay or just lowering your gaze.
Now bringing attention into the areas of contact that your feet are having with the floor.
Feeling into your feet.
Noticing the solidity of the ground under your feet.
Maybe feeling where your shoes are in contact with your feet.
Now shifting your attention onto the thighs and buttocks and noticing where they have contact with the chair.
Just allowing the ground and the chair to hold and support your body without you needing to do anything.
Now moving the attention to your back.
Where does your back touch the back of the chair?
Can you feel the difference between where there is contact and where there is none?
Now moving the attention to your hands.
Feeling into your hands.
Maybe noticing the position of your hands.
Noticing what they're touching.
Perhaps your thighs or maybe the other hand.
How do you know you have hands without looking?
You just know.
You can feel the hands from within.
Now opening your awareness,
Feeling your entire body sitting here in this moment on this chair.
And now for the last couple of minutes or so of our short meditation,
Bring your attention to the breath.
If you like you can take a couple of deep breaths so that you can truly feel,
Really feel the breath.
Ask yourself where you feel it the most or where the sensations are the most pleasant.
Is it at the nostrils where the air comes in?
At the back of your throat?
In your chest?
Or maybe it's in your belly?
Using the place where you notice the breath the most as the anchor for your attention,
This is where you will come back to over and over whenever your mind has wandered.
Letting the breath just breathe itself.
No need to make it any other way than it wants to be.
When you notice your attention is somewhere else,
Just gently bring it back to the breath.
In a moment you will hear the sound of the bell and that will end our short mindfulness practice.
