Welcome back into your own body.
In this finding presence,
Grounding meditation,
Come into a comfortable position,
Seated or standing.
If possible,
Remove your shoes,
Close down your eyes,
Feel into the soles of your feet against the floor.
Begin to roll your feet from side to side,
From the left to the right,
The right to the left,
Feeling into each part of the feet as they move across the floor.
Notice the sensations between your feet and the surface.
Notice the pressure of the feet against the earth as the weight of your body is shifted left to right and right to left.
Begin to follow the movement up from your feet and throughout your body as you continue to roll side to side.
Bring your feet back to the center once more.
Begin to take long,
Deep inhales through the nose,
Filling the belly,
Then the chest,
And lastly the upper chest.
And as you exhale through the mouth,
Feel your body relaxing,
Allowing any noise that wants to be made to come through.
Watch how the breath pushes the belly forward,
Expands your rib cage sideways,
And moves the upper chest upwards.
And notice how the exhale resets the body,
The sound releasing any tension.
Continue to draw deep breaths and observe.
Now,
Returning to your natural breath,
Pay attention to the sounds your breath is making.
Listen closely as it enters and exits your nostrils.
Continue to notice the movement in your body that the breath causes,
Your chest expanding and contracting,
Your belly rise and fall.
Where else do you feel movement in your body?
Can you feel your heartbeat?
Tune in.
With the palms of your hands,
Begin to lightly grab your body.
Take your time as you begin at the top of your head,
Making your way down along your arms,
Your torso,
Down along your legs,
And to your feet.
Once you reach your feet,
Place the palms of your hands flat on the floor.
Go slowly and at your own pace,
Creating a connection with your body.
Feel into each part of your body.
If it helps,
You can name the part of your body where you are feeling at that moment.
Now,
With the palms of your hands flat on the floor,
Feel your presence here on earth.
Begin to lean a little weight into your hands to solidify your connection with the earth.
Coming back to your starting position,
Repeat to yourself mentally,
I am here.
I am present.
I am in my body.
I am here.
I am present.
I am in my body.
I am here.
I am present.
I am in my body.
Slowly beginning to open your eyes,
Describe to yourself aloud,
If possible,
What you see around you.
Describe your position and action in this environment,
Where you are and what you are doing.
Take one final deep breath into the belly.
And as you finish this practice,
Try to maintain the awareness of your environment that you have cultivated while keeping a small portion of your attention within your own body.
I have been your guide,
Mythological goddess.
Thank you for joining me on this journey.
I look forward to the next.
Namaste.
