Hello and welcome to this quick grounding meditation.
The aim of this time we spend together is to ground ourselves in the present moment.
Maybe things have felt a little bit chaotic,
Or you just feel like you need a moment of peace,
A moment of relaxation and a moment of connection.
Whatever it is,
Well done for showing up for yourself today and thank you for joining me.
So let's just begin by noticing the parts of our body that make contact with whatever surface we are on,
Whether it's in a chair,
On the floor,
In a bed.
Bring your attention to the parts of the body that are supported and held in this space.
Now bring your attention to the sounds around you.
Try your best not to label them as good or bad,
Pleasant or unpleasant.
Instead,
Just noticing the quality of the sound.
Is it loud or is it quiet?
Is the sound sharp or is it soft?
Is it near or far away?
Maybe you don't notice any sound and that's fine too.
Welcome whatever you find into your experience.
Now noticing the temperature in the room.
Does it feel close?
Does it feel warm?
Or is there a cool breeze somewhere?
Do different parts of your body have different temperatures right now?
And again,
We're not trying to find a preference.
We're just noticing and welcoming whatever is there.
Now bringing our attention from the environment inwards.
And maybe today your mind feels really particularly busy.
That's okay.
Welcome that,
Notice that.
And just keep coming back to the focus of this meditation.
Whatever thoughts may be arising,
Notice them and let them drift off as though on a cloud.
And come back to the body.
Now following the breath in through the nose.
Noticing the expansion of the belly and the chest as we breathe deeply.
And then the warmth of the air as we gently release through our mouths.
Just follow that cycle,
Really feeling into your body.
Grounding with each in-breath.
And letting go and relaxing on each out-breath.
Fantastic.
Now we're going to just take our attention through the body.
Really swift body scan to make sure we are fully connected to every part of us right now.
So starting at the toes.
Feel any sensation as you glide your awareness up your calves.
What can you notice in your thighs,
In your hips?
In your belly?
In your chest?
Bringing our awareness to the shoulders.
We often hold tension here so if you notice any invite to release.
Feeling down into our fingertips.
Can you find some sensation in that left pinky finger?
If you really focus.
Great and now move up to the neck.
The face.
The head.
And whilst we're here just invite a smile onto your face.
Notice how certain muscles relax when you smile.
And the sense of upliftment that comes when we just take a moment to be with ourselves and experience joy.
Now just bringing our attention back to the room we're in.
The sounds.
The textures.
The temperature.
Notice how it feels to be here fully present in this moment.
And to just deepen that connection to self and the present.
You might want to bring a hand to your heart.
Keep that smile on your face and take a deep breath inwards.
Sending the air right down to our sit bones.
Feeling the connection between our bodies and the earth.
And breathing in the wholeness of this moment.
And us in it.
Thank you for joining me today.
Enjoy whatever comes next.
And remember to keep connecting to yourself throughout the day through those deep belly breaths.
Thank you.
