Welcome to Calm In 10.
Ground and center.
Whether you're sitting comfortably or standing.
Give yourself these next few minutes to arrive fully in your body.
If it feels natural.
Place your hands on your lower abdomen or your heart,
Or just let them rest gently on your thighs.
This simple touch can help you gather your attention inward.
And when you're ready,
I invite you to close your eyes or lower your gaze.
Begin by noticing your feet.
Feel the ground beneath you.
The weight of your body.
And if you like,
You can lightly press or knead your feet against the floor.
The way a cat would need a soft blanket.
Just enough to awaken sensation.
And add a gentle squeeze of your glutes as if they're giving each other a little hug.
And feel how that connects you downward.
Rooting you.
Now take a nice deep breath in.
And exhale down.
Feeling the weight of your body moving down,
Relaxing you.
And one more breath in.
And exhale slowly through your mouth.
And inhale again.
And on the next exhale,
Imagine the nerve endings in your feet.
Reaching down deep through the floor.
Down through the ground.
All the way to the quiet,
Steady heart of the earth,
The center of the earth.
Just like roots anchoring you to the earth.
And as you inhale again.
Draw that energy of the earth upward.
Letting it come up through your feet,
Your legs.
Moving up through your spine,
Up through the crown of your head.
And then exhaling again,
Back down again with the next exhale.
And again on the inhale,
Bring the energy of the earth up through your feet,
Through your legs,
All the way up through the spine.
All the way up to the top of the head.
And then exhale down again.
As you start to complete that circuit,
That connection with Mother Earth.
And if it feels right for you to make some sound on the exhale.
Making a soft low.
Voo sound can anchor you more deeply in your body.
Let the sound carry your awareness downward.
Grounding you and anchoring you.
Noticing the weight of your body you Oh.
And notice the rhythm of your breath.
Slow,
Steady,
And anchored.
Feel the Earth supporting you.
As you simply rest.
You Let the sound carry your awareness downward.
Grounding you and anchoring you.
Noticing the weight of your body Notice the rhythm of your breath.
Slow,
Steady,
And anchored.
Feel the Earth supporting you.
As you simply rest.
Allow your voice to be part of the grounding experience.
Allow each tone,
Each sigh.
To help move you deeper and deeper.
Into the depths.
Mother Earth.
Now begin to notice your breath.
As it moves deeply in your body.
Opening up your back.
Your belly,
Your chest.
Moving into your own.
Your hands,
Your fingers.
All the way down through your legs,
Your feet and toes.
And perhaps start to wiggle your fingers and toes now.
And when you're ready.
Gently open your eyes.
And carry.
That grounded connection.
Into your day.
