This is a short grounding meditation which you can do sitting in a chair,
On the floor or lying down.
Even walking.
So begin by choosing your comfortable position for the next few minutes.
You can do this with your eyes closed or if that's not comfortable you can have them open.
Then maybe you have a gentle gaze down towards the ground or even looking at something that looks pleasant or comforting.
So you could start by noticing your connection to what's supporting you right now.
So the chair,
The ground.
Just starting to notice which parts of the body are in contact and what that's like.
You could take a moment to allow yourself to be even more fully supported.
Maybe sinking your back further into the chair,
Making any adjustments that would feel good and starting to notice the quality of the contact between your body and whatever is supporting it,
The stability that it offers,
Support,
Stillness.
You might now start to notice how the body is being moved by the breath and there's no need to change anything here or breathe in a particular way.
We're just noticing the movement that the breath creates.
Maybe in the belly and the chest.
You might notice more subtle movements elsewhere in the body.
Just taking this moment to be curious,
Allowing the breath to flow in its natural rhythm.
And then checking back in with that contact with the support beneath you,
Still held here by the ground.
You might begin to notice feelings or emotions in the body,
Physical sensations.
Just checking in with what's here now.
We're just noticing,
No need to change anything.
And if it feels too much,
Moving attention back down to the ground,
How it's supporting your body,
The contact with the chair,
The support,
Noticing if there's anything that the body needs right now,
Maybe some movement or contact.
You could place a hand on the heart and the belly if there are sensations and emotions arising there.
Noticing again,
The subtle movements of the breath,
The support of the ground.
And in just a moment,
We'll bring this practice to a close and there's no need to rush in your own time.
If the eyes have been closed,
You could start to slowly open them back up,
Allowing the colors,
Shapes,
Light and shadow reach your eyes.
You could take a slow look around your space,
To help you arrive back into the room.
And in your own time,
Bringing this practice to a close.
