A nice comfortable seat sitting in your chair or lying on the floor.
If you are sitting,
Plant your feet on the floor to feel the direct connection with the ground.
Gently close your eyes or soften your gaze a few feet in front of you.
Take a deep,
Clearing breath in through your nose and out through your mouth with a long,
Slow sigh.
Bring your full attention to the soles of your feet.
Notice the pressure,
Temperature or any tingling where they meet the floor.
Move your awareness up through your calves,
Knees,
Thighs,
Feeling the weight of your legs being supported.
Bring your attention to your sits bones rooted into the chair or floor.
Notice the rising and the falling of your belly and chest with each breath.
If you feel tension in your stomach,
Imagine it's softening like a balloon deflating.
Rest your attention on your hands.
Notice the weight of them in your lap.
Let any tightness in your shoulders melt away,
Allowing them to drop away from your ears.
Relax your jaw,
Leaving a small space between your teeth.
Soften the muscles around your eyes and forehead.
Imagine deep roots growing from the base of your spine and the soles of your feet traveling deep into the earth.
Feel the earth's unshakable strength rising up to meet you.
You are not just sitting on the ground.
You are,
In fact,
A part of it.
Solid,
Steady,
And secure.
With every inhale,
Feel yourself growing a little taller and lighter.
With every exhale,
Feel yourself grounding deeper into the support beneath you.
Wiggle your fingers and your toes.
Notice the sounds around you and the texture of the air on your skin.
When you feel ready,
Slowly open your eyes,
Carrying this sense of grounded presence into your body.
