This is a grounding meditation just for you.
Taking a few moments out of your day to allow yourself a few moments of connection and calm.
Finding a comfortable position,
Perhaps sitting up or lying down.
One where the spine can be long and the hands can rest either alongside the body if you are lying down or maybe on the tops of the thighs if you are sitting upright.
Making yourself as comfortable as you need to be during this meditation.
And then allowing yourself to arrive into your own meditation today.
Perhaps setting an intention to spend the next couple of minutes here.
Trying as best you can to find moments of presence with your own body and with your own breath.
And noticing now the position that you've taken here today.
Noticing the feet left and right.
And the parts of your body that have come into contact with the ground beneath you.
And focusing your attention now around the lower part of the body.
The left and the right foot.
Feeling the connection here into the ground beneath you.
Supported by the earth and the earth supporting you as you sit or as you lie here noticing.
And staying with this for a few moments as you check in with any feelings of sensation that may be present.
Any tingling in the body,
Any tension,
Any tightness or perhaps there's a lightness today.
Simply noticing.
And as you notice,
If you observe any resistance here,
Noticing this also and then allowing it to softly fall away.
As you stay observing the sensation.
Turning your awareness now to the exposed parts of skin on your body.
Maybe the feet or the hands,
The face and the neck.
And checking in with how the temperature feels here this morning on these parts of skin.
Or maybe you're doing this meditation later in the day.
And checking in with how you're feeling also.
How do you feel today?
Knowing that all feelings are welcome here.
Staying with the senses for a few more moments now.
Starting to notice any sounds that call to your attention.
Anything outside the room or inside the room.
Or maybe inside your own body.
Noticing any smells,
Fragrances that come to your attention.
And checking in with any tastes that might be present in the mouth.
And then allowing the tongue to fall softly away from the teeth.
With gently parted lips.
Allowing the facial muscles to relax and to soften here.
And then moving the attention down into the shoulders left and right.
Allowing them to fall softly away from the ears.
Noticing the top of the shoulders left and right.
And then the front and the back of the shoulders.
Noticing the sides.
And then taking the whole area of the left and the right shoulder into your attention.
And seeing if you can bring a little sense of lightness in here.
As you hold both shoulders in your awareness here.
And then when you are ready.
Turning your attention now to your breath.
As you take a big beautiful breath in.
And then exhale,
Sigh.
Again inhaling deeply with intention.
And then exhaling,
Sighing.
Beautiful.
This time on the inhalation.
Let's see if you can draw it in through the left and the right nostrils.
And then as you exhale,
Sighing it out again through the mouth.
Let's move through one more round of this big beautiful breath.
In through the nose and then exhale,
Sigh.
Dropping the shoulders as you do.
Really nice.
Let's stay with this breath awareness in your body for a couple more rounds.
And taking a breath in now through the nose.
Allowing that breath to fill the belly up.
And then exhaling,
Softening if you can.
Out through the nose or out through the mouth.
Really nice.
And this time on the inhalation.
Let's see if we can direct that in breath into the facial muscles here.
And then as you exhale through the nose or the mouth.
Seeing if you can soften the muscles of the face and the jaw.
Again,
A big beautiful breath in through the nose.
This time drawing your attention to the shoulders left and right.
And exhaling,
Softening the left and the right shoulder as you do this.
Beautiful.
On your next in breath,
Drawing your attention here to the chest.
And then exhaling deeply as you soften this area of the body.
Really nice.
On your next in breath,
Drawing a deep breath in to the belly.
And then exhaling,
Softening the muscles of the belly and the torso as you breathe out.
On your next in breath,
Drawing the left and the right arm and hands into your awareness.
And then exhaling,
Softening all the muscles and the parts of the left and the right arm.
Really nice.
Inhaling again now,
Noticing the hips and the groin and the buttocks.
And then exhaling,
Softening this area as you breathe out.
Beautiful.
On your next in breath,
Noticing the left and the right leg,
The front and the back and the sides.
And then exhaling,
Softening this area of the body.
On your next in breath,
Noticing the left and the right foot here,
Pressed into the earth.
And then exhaling,
Softening as you let go of the left and the right foot.
Now on your in breath,
Noticing the whole of the body as you take a deep breath in.
And then exhale as you soften.
Really nice.
Again,
A big beautiful inhalation,
Allowing that breath to fill you up from the crown of the head down to the tips of the toes.
And then exhale,
Soften.
Really nice.
A couple more rounds of this big beautiful breath in,
Filling up the whole of the body.
And then exhaling,
Softening,
Letting go of any tension,
Tightness on the out breath.
Really nice.
A big beautiful breath in again,
Filling up the whole of the body.
And then exhaling,
Softening here.
Really nice.
Coming through a couple more rounds of this breath at your own pace and in your own time.
Maybe directing this breath to an area of the body where you may need to let go of a little bit more tightness.
There's a real sense of peace in your body here as you breathe,
Allowing yourself to fully experience this.
And then,
When you are ready,
Letting go of this breath control.
Softly and coming back to your own natural breathing.
Once again,
Noticing any tastes in the mouth,
Any fragrances that come to your attention,
Any sounds that you can hear.
Checking in once again with any sensation that calls to your attention.
Know that you are safe and protected as you notice this in your own body.
And then very softly,
Moving your attention down into the feet once again.
Coming in with the part of your left and right foot that is in contact with the ground.
Feeling deeply supported once again to Mother Earth,
To the ground beneath you.
Staying with this sense of groundedness and softness that you have created in your own body for a few moments.
And then,
When you are ready,
Slowly coming back.
