Hello,
This is Ami and welcome to today's meditation on grounding through body awareness.
Triple seat.
This could be on the floor,
A cushion or on a chair.
For this meditation,
We want connection to the ground.
So if you are sitting on a chair,
Plant your feet flat onto the ground.
And if you're sitting on a cushion,
Take your cushion to the floor.
Either sit on your knees with your shins and tops of your feet grounded into the earth or crossing your legs and arranging the height of your cushion so that your knees are lower than the height of your hips.
Once you are comfortable in your seat,
Close your eyes and gaze softly at the ground ahead of you.
Seal your lips and breathe gently,
Quietly and slowly in and out through the nose.
With every exhale,
Allow the weight of your body to release further down towards the ground.
With every inhale,
Notice an opposing upward lifting energy.
Taking a few deep breaths like that,
Inhaling,
Exhaling.
Every exhale,
Allow the weight of your body to release further down towards the ground.
With every inhale,
Notice an opposing upward lifting energy that lengthens your spine a bit taller.
With each exhale,
Release the shoulders,
Hips,
Legs towards the ground.
And with each inhale,
Feel a gentle lightness,
A gentle upward lifting as you rest here for a moment,
Finding a balance between these two breaths.
Grounding exhale and upward lifting inhale.
Now taking your awareness and your attention towards the exhale breath.
Let each exhale take a little bit more time.
Lengthen and extend the exhales gently and comfortably without trying too hard.
Now notice all the points of your body which are touching down and connecting to the ground below you,
To the earth,
The soles of your feet,
Ankles,
Shins,
Your sitz bones,
The backside of your thighs.
With every exhale,
As you further ground by releasing energy down into the earth,
Imagine that each of those connection points expands a tiny bit.
It widens.
The way water spilled on the floor slowly begins to spread.
And if at any time you feel as though you're melting down a little bit too much,
Just remember the accompanying lightness of each inhale and the breath in.
Rest here,
Aware of this play,
This connection between the solidity of your body and the firmness of the earth.
And of course,
Observing the mind,
If it is still active,
Perhaps very active.
Any time that you notice the mind as chasing a thought,
Spend no time wondering why,
Spend no time wondering on what,
Spend no time judging the meditation or yourself as good or bad.
Simply bring the mind back to the body.
Check back in with the sense of the weight of your body,
Form of your body,
The solidity of the body.
Get very curious about your sense of the body.
Is it heavy or light?
Still or in motion?
Solid or fluid?
Be present with the body right here,
Right now,
With the body.
Seated on your chair or on your cushion,
Relatively still,
Physically stable,
Rooted,
Grounded from this place of stability.
Continue to notice when the mind wanders off as many times as you need to,
To this anchor of the form of your body,
Stable and connected to earth.
Notice the body as home base for the mind.
Wherever the mind goes,
The body remains grounded.
And whenever you notice the mind has gone,
The mind has the grounded body to return to,
Back to the breath,
Coming back to the body every single time,
Feeling rooted and grounded.
As you imagine these beautiful roots growing out of your legs,
The feet as they go back into the soil of the earth,
Releasing any tension,
Tightness,
Any negative emotions that you're holding on to,
Anything that is not serving you right now.
Give it permission to release through those roots back into the earth.
With every inhale,
Drawing in this beautiful new life force energy from the earth.
And on every exhale,
Grounding yourself even more,
Taking a few more deep breaths here.
Checking in one more time with the space in which your body meets the ground.
Breathe out,
Releasing down into the space,
Into the ground.
And as you breathe in,
Pushing down into the space,
As you open your eyes softly,
Beginning to wiggle your fingers,
Your toes,
Staying here for three to five breaths with your eyes open,
Still aware of your body and the support of the ground beneath you.
Keeping that connection alive with the ground.
As you rise up to stand,
Aware that to do so,
Press down into the stable,
Ever-present earth and simply notice your feeling.
Mind,
Body and the spirit have slowed down,
Come down from the beginning.
Thank you so much for joining me in meditation today.
This is Ami and I'm sending you so much love.
