Hello and welcome.
This is a quick grounding meditation.
Often before we start to write our brains are very full of all sorts of things from our day.
This can sometimes cause our sympathetic nervous system to get quite active and can make it so it's hard for us to write.
Today we're going to do some grounding to get you in a parasympathetic nervous system place where it's going to be a bit easier for you to start writing.
Go ahead and get comfortable in your seat whether you are standing,
Sitting,
Or laying down.
Now let's begin the practice of ground.
Begin by noticing the breath.
There's no need to make any changes.
What is the texture of your breath today?
Is it smooth and soft?
Is it rough,
Raggedy,
Or something else?
Just notice your feet.
Notice the support of your floor under your feet or perhaps the bed,
Maybe the couch.
And now bring your awareness all the way to the crown of your head.
Now pretend that you are drawing an imaginary line from your head down to your center all the way to your feet.
Notice your feet on the floor again.
Lift your toes if you can.
Relax the toes.
Lift your toes again and then relax the toes.
Lift the toes again.
Really lift them and then relax the toes completely.
Shift your awareness back to the crown of your head.
Again focus your awareness to that imaginary line that runs from your head to your feet.
Your head and your feet are connected through your body and your feet are on the ground or leaning against something like a pillow or the bed.
Notice the sensations.
Notice if it's soft,
If it's hard,
Maybe your feet are on a carpet,
Maybe they're on hardwood.
Notice the sensations of the carpet or the wood,
Whatever it is.
Return to observing the sensations of your breath.
Notice your inhale and your exhale.
Now begin to shape your breath.
Inhale for a count of three if you're able.
One,
Two,
Three.
And sigh out.
One,
Two,
Three.
Now sigh with your mouth slightly open,
Making the sigh audible.
So one,
Two,
Three.
Inhale,
Exhale.
Sigh it out.
Let's try that again.
Inhale,
Two,
Three,
And exhale.
Sigh it out.
I want you to just notice your body and notice your mind.
How is your body feeling?
I want you to again focus that awareness on the imaginary line that runs from your head to your feet.
Gently shake out some hands,
Maybe shake out your feet a little,
Stomp your feet if you'd like,
And just notice how you're feeling.
Just notice.
There's no need to judge.
There's no need to beat yourself up or have any negative thoughts.
Just notice.
You can go ahead and open your eyes if they're closed and return to your writing.
