Hello and welcome back to another tutorial.
My name is Olivia Roberson and in this video we'll be doing a grounding meditation.
So for meditation,
I encourage you to take a supported seat.
So I like to sit up on a cushion or a block or the edge of a blanket.
Another option is to sit back on your heels or it can be nice especially during pregnancy to sit in butterfly pose or bhana konasana.
So you might experiment with a few different styles until you figure out which one is your favorite.
So pick your favorite and we will get started.
So for this meditation,
It is a grounding meditation.
So I encourage you to have your palms facing down for a sense of groundedness.
You can also have your hands on your body for a sense of groundedness and even nurturing.
It can feel really nurturing to have your own hands on your body.
And especially during pregnancy,
It can be really nice to have this connection to have your hand over your womb space,
Over your baby.
So maybe playing with the different hand variations,
Picking your favorite.
I think I'm just going to do palms face down and sit up nice and tall.
So imagining if there were a string coming out of the crown of your head and just growing a little bit taller,
Let your shoulders fall down the back body.
And see if you can relax your body 10% more.
Relaxing your face,
Relaxing shoulders.
Good.
And for meditation,
I invite you to close your eyes so that you can go inward a bit.
But if there's any reason why it doesn't feel good for you to have your eyes closed,
Then it's okay for you to have your eyes open.
Just soften your gaze.
Imagine widening it and softening it.
Relaxing those muscles of the eyes a bit.
For the purposes of recording this video,
I'm going to keep my eyes open as I speak to you all.
So close your eyes if that's the route you're taking.
Your shoulders fall down.
Take your hands either against your body or palms face down on your thighs.
And allow yourself to arrive here.
As you breathe in,
Bring your awareness to your physical body.
Notice the sensation of your sitting bones against your cushion,
Block,
Against the ground.
Do you feel the point where you are connected to the ground?
With your hands on your thighs or on your belly on your chest,
Feel the texture of the fabric or of your skin.
Noticing maybe if it's soft,
Maybe is it ribbed,
Is it smooth?
Noticing the texture of the fabric against your body.
Now invite your awareness to the sounds.
Noticing what sounds you hear.
Notice if you hear children in your house.
Maybe you hear family members walking around.
Maybe you're in the city,
You hear cars.
Just noticing those sounds that are a part of your experience.
And see if you can notice sound and touch.
Bringing your awareness to the sounds around you and the texture of your clothing.
Now notice the smells in your space.
Maybe you've lit a candle or incense.
Maybe you smell bad or perhaps smell something cooking.
See if you can notice or discern any smell in your environment,
Smell of your home.
Noticing scent,
Sound,
Smell.
Now bringing your awareness to the inside of the mouth.
Notice the taste.
Noticing any taste in the mouth,
The sounds around you,
The texture that your fingertips are touching.
And notice any stimulus you're getting from the eyes.
So even if your eyes are closed,
You might notice some light coming in.
Or maybe you have a sense of the darkness around you if you're in the dark.
Maybe there's some shapes or colors.
Or if your eyes are open,
Allow your gaze to softly fall on something beautiful around you.
Maybe gazing at a candle,
Softly gazing at the flickering flame.
And again,
Noticing sound,
Taste,
Touch,
And sight.
Beautiful.
Feeling where you are in space right now.
I am grounded.
I am safe.
I am grounded and safe.
Again,
Bringing the awareness to your sitting bones,
Noticing where you're supported by the ground underneath you,
To feel that connection.
Notice how rooted you are.
Rooted down,
Down,
Down,
Connected and steady.
Taking one more nice deep breath in through the nose,
Sighing out through the mouth.
You're going to open your eyes,
Maybe taking a nice stretch with the hands up above you.
Reach up.
Good.
Sighing it out through the mouth,
Maybe wiggling out through the arms.
Thank you so much for sharing your practice with me.
Let's bring the hands to the heart.
Namaste.
I hope you have a wonderful day.
If you have any questions or comments,
Please feel free to reach out to me and I would love to answer.
