Hello,
This is Courtney.
Welcome to this grounding meditation utilizing orientation,
Breath,
And body scan.
Take a moment to find your meditation position of choice,
Whether it be lying down or sitting,
Finding a position in which the back can be straight but not stiff,
And you're able to find ease throughout.
As you find this position,
Gently close the eyes or soften the gaze and begin to notice your breath.
Checking in with whether the breath feels steep or shallow,
Long or short.
Perhaps you feel the belly,
The abdomen,
Or the heart space rise or fall.
Maybe you notice predominantly in the nostrils,
Watching the air going in and watching the air going out.
Begin to feel the ground or cushion beneath you.
We'll get ready to deepen the breath together.
Placing your hands on the stomach and the heart and feeling the belly rise,
Then the abdomen and the heart space.
Inside out the mouth.
Again,
Deepen through the belly,
The abdomen,
And the heart space.
And let it go.
One more time,
Just like that,
Up and in all the way.
Belly,
Abdomen,
And heart.
Maybe an extra sip of air.
And let something go.
Continuing this,
As the lips are sealed,
Breathing in through the belly,
The abdomen,
And then the heart space.
And out through the heart space,
The abdomen,
And the belly.
Perhaps each breath gets a little bit longer and the words space out.
Belly,
Abdomen,
Heart.
Continuing this deep wave breath and feeling a softness wash over you from head to toe.
Taking about two more breaths here,
Just like that,
At your pace.
Perhaps at this time,
You gently flutter open the eyes and begin to take a scan of the room around you.
You might look side to side,
Even rotating your knee.
And then over to the other side.
As you begin to scan the room,
Notice what you see around you,
Or signs of safety,
Signs of ease.
And then checking in with each sense.
Things you can see.
Four things you can feel.
Three things you can hear.
Two things that you smell.
Again,
Feeling free to close the eyes or soften the gaze and allow this feeling of safety to wash over you.
Begin to soften head to toe.
We'll scan the body together,
Starting at the crown of the head.
Softening through the top.
Perhaps dropping the tongue from the roof through the shoulders,
Allowing them to drop down away from the ears.
Noticing your chest and your back.
Softening any grip.
Scanning through the arms,
The fingers,
The hands,
Maybe going out softly at the sides.
A slight wrinkle in the fingers through the shoulders.
Heart space towards the abdomen,
Hip flexors,
The glutes.
Bringing the same softness and relaxation through these areas.
Now scanning through the hips,
Into the thighs,
The calves,
And the feet.
If you're laying down slightly out to the sides,
Or if you're seated,
Firmly planting them onto the ground.
Perhaps visualizing roots going out of the bottom of your feet and planting into the earth's surface.
Noticing your body as a whole.
Perhaps scanning any other areas that come to mind.
Noticing any grip and softening around that area.
The seat,
The cushion beneath you,
And noticing yourself here.
In this safe room.
Still.
Present.
Back to this room.
Once again,
Take that little scan side to side.
Noticing this feeling of safety.
And knowing you can come back to this at any time.
Grounding through the present moment with your sensations in the here and now.
