Welcome to this grounding meditation.
Come to a seated position or laying down,
What you prefer.
Finding a position that really serves you right now,
A position where you feel that you just can be for a moment.
If you are seated maybe you want to cross your legs or just have them stretched in front of you.
If you are laying down maybe you want to have a blanket over you,
Maybe a little pillow under your head.
Make sure that you are comfortable and we're going to start this meditation with feeling the ground under us,
Feeling the contact with what is under us if we are laying on a bed or a yoga mat or sitting on a pillow or a chair.
Just take some time and really,
Really explore the connecting parts of your body and what is underneath you.
Feel which parts of your body that is resting really,
Really heavy and also feel which part of your body that is resting soft or maybe not resting at all.
Maybe there are some parts of the body that has air between.
Just see if it's possible to feel your body as one big unit,
One holistic body.
And if there are any tensions or stress somewhere in the body,
Allow your breath to move to these parts,
Deepen a few breaths into these parts and just let go,
Just soften so all the body can be really,
Really soft,
Really,
Really heavy.
Take a moment to feel the eyelids over your eyes if you have them closed.
Now shift the attention over to your breath.
Follow just a few breaths in and out.
Feel the inhalation,
How the belly and the chest rise,
Expand on each inhalation and how they soften on each exhalation.
You don't need to change anything.
You don't need to do anything with the breath.
Just follow,
Just feel it.
Just be with the breath for a moment.
Sometimes during a day we don't give the breath any attention.
It's just there the whole day.
We just take it for granted.
It does a lot to us during a day.
Now see if you maybe can get that feeling of appreciation,
Get that feeling of warmth and get that feeling of how nice it is to really,
Really feel the breath,
How comfortable the breath can be,
How soothing it can be and how healing it can be to really be with it just for a short moment.
Maybe you can discover something new with the breath that you haven't felt before.
Maybe it is the feeling that coming back to your safe spot,
Your anchor,
Keeping the focus totally on the breath,
Only on the breath a bit longer,
Exploring the breath as if you are researchers,
Exploring each inhale,
Each exhale,
Almost like we are chasing our own breath,
Trying it out.
And every time you notice that there are some thoughts or memories,
Feelings,
Pictures,
Something that is coming into your mind,
See if it's possible to thank yourself because you noticed and then just let that go.
Let it flow away and come back to the breath again.
Sometimes we need to do it again and again and again.
I just want to be exactly right here and now and nowhere else for a moment.
Continue this deep breathing,
This soft,
Nice breathing and shift the focus again over to your body.
Feeling your feet,
Both right and left.
Feeling your toes,
The lower legs,
Right and left,
The thighs,
Both sides,
Investigating the hip area,
The lower spine and the belly.
Just exploring these areas,
Shifting the attention around the body,
Moving up to the middle back,
The ribs,
The upper back and the whole chest.
Moving the attention out to the shoulders,
Left and right,
The upper arms,
Both the elbows,
The lower arms and all the way out to the hands and all the fingers,
Left and right side.
We're going to get the attentions moved back through the fingers,
Arms,
All the way up to the shoulders and continue up through the throat and the neck.
All the way up to the lower back of the skull,
The back of the skull and the top of the head.
Feeling the forehead,
The eyebrows,
The eyes,
The cheeks,
The jaws and the whole mouth.
And for a moment just feel the whole face,
See if you can soften the whole face,
Almost like it's melting.
Let your tongue come down from the upper palate and now explore your whole body from the top of the head all the way down to the toes,
The whole body,
Like one unit,
One body.
Just explore the feeling of your whole body grounded in stillness.
Allow yourself to take three more breaths in through the nose and out through the mouth in your own pace.
Three deep breaths in through the nose and out through the breath.
Breathing in out through the mouth one more time and when you feel ready start to move your fingers,
Move your toes,
Gently open your eyes,
Take in the room that you are in and just thank yourself for this short grounding meditation.
Thank you for hanging out with me here,
Wish you a beautiful day.
