Hello,
Good day,
And welcome to our grounding meditation.
So right in this moment,
I invite you to stop whatever you're doing and invite a deep breath in through your nose and a soft breath out through your mouth.
Let it go,
Let it go,
Let it go.
And I'll invite you to come to a nice comfortable position laying on your back,
Could be on a yoga mat,
Could be in your bed.
And if being on your back doesn't feel restful for you,
You can lay on your belly and just be in a position where the spine can be straight so the breath and energy can flow through the central channel of the body.
So in this moment,
Simply taking this time to arrive into the space,
Allowing your body to hang heavy,
To be completely supported by the floor,
By the earth beneath you,
Noticing the parts of your body that are in contact with the earth and the parts of your body that are in space.
Taking this moment to notice the sounds that surround you.
Notice the different variations of sounds that you may or may not hear in this moment.
Notice the sound that appears to be the furthest away from you and then noticing the sound that appears to be the closest to you in this moment.
And bringing your awareness back into your body,
Notice what it feels like to be laying in this space at this moment.
And then notice if you're holding on to tension in the body.
And see if you could release that tension.
So we can start in this moment by bringing your awareness,
Your attention into your toes and your feet,
Releasing and letting go of the tension in the toes,
The feet.
Moving up through to the ankles,
Releasing and letting go of the tension you might be holding on to in your ankles,
Releasing and letting go of the tension in the lower part of the leg,
The calf,
The shin,
Releasing and letting go.
And tension in your knees,
The space on the other side of the knee,
And the upper part of the leg,
The quads,
The hamstrings,
Releasing and letting go all of the tension you might be holding in your legs,
Allowing the legs to hang heavy,
Being completely supported by the earth,
Releasing and letting go of the tension in your hips,
Your buttocks,
Abdomen,
Tension in the organs,
The low back,
The upper back and the chest,
Releasing and letting go of any tension in the torso,
Allowing yourself to relax deeply here.
Bringing your awareness,
Your attention into your fingertips,
Releasing and letting go of the tension in the fingertips,
The hands,
Your wrists,
Your forearms,
Elbows,
Space on the other side of the elbow,
And the tricep and bicep,
Releasing and letting go of any tension in the arms,
Allowing the arms to hang heavy,
To be completely supported by the earth,
Allowing both legs to hang heavy and feeling the body melt in towards the earth,
Or feeling that gravitational pull down our support system.
You don't need to hold on anymore,
The earth will support you here.
What does it feel like to surrender,
To let go,
To allow yourself to relax into this space?
And now bringing your awareness into your shoulders,
The right shoulder,
The left shoulder,
Allowing both shoulders to soften,
To relax,
To surrender,
Allowing the collarbone to relax and surrender.
Bringing your awareness into the throat and allowing the throat to soften,
The back of the neck,
Releasing any tension you might be holding onto in your neck,
Relaxing and letting go.
And then bringing your awareness,
Your attention to the back of the head,
The top of the head,
And then into the forehead,
Noticing if you're gripping tightly into the forehead and relaxing and letting go,
Relaxing the temples,
Eyebrows,
The space between your brow,
Allowing your eyelids to surrender,
Losing effort in the eyeballs,
Your cheeks.
And then notice if you're holding onto tension in the jaw and allowing your jaw to simply let go,
To relax,
Softening through the mouth,
And just go ahead and soften all of the features of your face,
Allowing the body to hang heavy here.
Nobody needs anything from you right now.
Nobody wants anything from you right now.
This is simply your time to surrender,
To let go,
And to simply be.
Losing effort in the body and losing effort in the mind and tuning into sensation of heaviness within the body,
Allowing yourself to feel supported in this moment,
Perhaps to even feel safe,
And bringing your awareness to the air temperature on your skin.
Notice if the air feels hot or cold.
And then bringing your awareness to the movement of your breath in the body by simply noticing what it feels like to be breathing in this moment.
And you might even notice by simply pointing an awareness to your breath,
You may have changed or altered its state,
And that's okay.
See if you could breathe in this effortless kind of way.
So allow the body to breathe itself in this moment,
And simply notice the movement of the breath in the body.
There's nothing to do in this moment.
There is nowhere to go.
And simply allowing yourself to surrender into this moment,
Into this space.
And then bringing your awareness into your heart space,
So allowing the mind to drop into the heart.
And just simply notice in this moment if the heart is feeling open or closed without feeling the need to judge or evaluate that,
Just simply notice what you notice and allow yourself to show up as you are in this moment,
And tuning into the heart space.
Anahata,
The space of love,
Kindness,
Compassion,
And gratitude.
Maybe just tuning into the sensations in the body when you hear these words.
What does it bring for you?
Where do you feel it?
And dropping into your heart,
What would it feel like for you to invite a little more love,
Compassion,
Kindness,
And gratitude in for yourself?
Where does this feeling live within the body?
What it would look like to bring a little more of that into your life and in for your community,
The people that surround you?
And how might we bring that into our natural world?
Love and kindness and compassion towards the earth.
And coming back to your heart space.
Coming back to the movement of your breath in the body.
And in this moment,
See if you can deepen the breath a little bit more.
So let's take a little bit more air on that inhale.
And a soft breath out to exhale completely.
Slow,
Deep,
Gentle breaths here.
See if you could breathe in this unhurried kind of fashion.
You have all the time in the world for that inhale.
And all the time in the world for that exhale.
We slowly bring our awareness back into the space that surrounds us,
The spaciousness of perhaps the room that you find yourself in in this moment,
The spaciousness of your body,
The spaciousness of your heart center.
Maybe you notice the space that you take up in this moment.
And if it's there for you,
Slowly starting to invite life back into the body by simply wiggling your fingers,
Wiggling your toes.
If it's available to you,
Maybe rotating the wrists and the ankles in this moment.
And without overthinking it,
Take a nice deep stretch here.
So any which way that you can expand and reach and grow in this moment,
Go ahead and do that.
And I'll welcome you to be in this space for as long as you wish.
You don't need to move or go anywhere just yet,
But when you do,
Do so quietly and gently and move in this unhurried kind of way if you can.
And allow yourself space to move slow.
Give yourself permission to be gentle with yourself in this moment.
And I'd like to close this practice by taking a big collective breath together.
So go ahead and exhale the breath out of the body completely.
Press it all the way out and then invite a deep nourishing breath in through the nose and exhale through the mouth.
Let it go,
Let it go,
Let it go.
Thank you so much for allowing me to guide you through your meditation today.
It's been a pleasure sharing this space with you.
May you walk with abundance in your heart,
Peace in your mind,
And purpose in your soul.
Thank you,
Thank you,
Thank you.
