Welcome to a grounding meditation.
Begin by sitting or laying in any position that's most comfortable for you.
Take a few moments to make sure your spine is straight.
And if it's comfortable,
Close down your eyes.
Give yourself a few moments to adjust the body.
Maybe stretch your neck,
Roll your shoulders.
Make any final adjustments till the body is quite comfortable and relaxed.
Start by just bringing your attention to the fact that you're here in this space.
You might feel any temperatures or textures on the skin.
You might notice what you're sitting or laying on and how it feels to have that support underneath you.
You could notice the sounds around you.
Just becoming aware of the space that you're in in this moment.
Then bring your attention a little closer,
Right to the edges of your skin and see if you can feel just beneath.
If there's any sensation in your muscles.
Maybe you can feel the breath as it comes in and out,
Moving through the chest and abdomen.
Bring more attention now to your breath.
And as you take an inhale,
Feel how it feels to breathe.
The breath is always happening,
Every moment.
But as you bring your attention to the sensation,
The breath can bring you into presence.
You notice how the breath feels and you notice how you're feeling now in this moment.
Awareness of sensation,
Offering you a sense of presence.
Now see if you can expand your breath just a little.
As you breathe in,
Take your time and feel it fill your heart and your belly.
Take your time with your exhale.
The breath slowly slides out.
If you can,
Breathe in and out through your nostrils.
Inhaling slowly,
Feeling the sensation of the body filling with breath.
Exhaling even more slowly,
Delicately and gently.
As you expand your breath and take the time to notice the sensations,
It's like you get to slow down and be here.
This practice is simple and profound,
To slow down and be here,
To feel your breath.
Stay,
Breathe and feel.
Slow breaths in,
Filling up the heart and belly.
Gentle breaths out.
And as you exhale,
Bring to mind a feeling of release.
Notice how as the breath empties,
The body softens.
A relaxation of the face,
The muscles around your eyes.
A softness to your shoulders and neck.
The muscles across the chest and belly soften as the breath empties.
Stay a few more moments here,
Feeling the inhale and softening into your exhale.
Slow breaths in,
Gentle releasing breaths out.
Each moment that you choose to slow down and feel your breath,
Is like a gift you give yourself.
More ease,
More presence.
And as you gently slow down your breath,
It gives you the space to be right here.
To let yourself feel present.
It lets you connect to your heart,
To your body.
Bringing everything into a greater sense of harmony and well-being.
Because attention is a form of love.
So stay a few more breaths.
Attention on your breath.
Slowing down.
Just a little.
No force,
No pressure.
Just take the time to slow down and be present with the feeling of your breath.
Slowly in,
Filling your heart and belly.
Gently out,
Relaxing eyes,
Jaw,
Shoulders,
Abdomen.
Take a moment to just notice how you feel.
After spending a few minutes here with yourself,
Tuning into your body and your breath.
No right or wrong,
Just awareness.
Noticing how you feel.
And stick one more breath in together.
And a long exhale breath.
Thank you for joining me for this meditation.
Anytime you need,
Remember you can slow down.
Just bring your attention to your breath.
Attention is a form of love.
And each time you do it,
You're giving yourself the opportunity to tune in and gift yourself presence and love.
Namaste.
