A short grounding practice.
So let's begin by finding a comfortable position.
This practice is best done seated,
Sitting upright,
Back supported by chair or the wall.
But if there's limitations with the body right now it can also be done lying down.
So find a position that's best for you right now.
And if you'd like to you can close the eyes.
Or if not you can just lower your gaze.
And beginning to settle into the position you've chosen.
Noticing what's here.
Perhaps you've been busy before doing this practice.
And the mind might be bouncing around a little.
Or perhaps you've got things to do after this practice.
So if the mind's busy just exploring the possibility of letting that go.
Just for these next few moments giving yourself permission to just put that down.
And noticing the weight of the body.
Feeling the support of the chair beneath you.
Can you let the body be heavy?
Really receiving the support.
And now let's take our awareness down into our feet.
All the way down into the feet and the tips of the toes.
You might imagine your awareness like water pouring down the legs all the way into the feet and the toes.
All the way into the feet and the toes.
Just noticing how the feet feel.
Noticing the feeling of the support of the floor or the earth beneath you.
Perhaps you can feel the material of your socks on your skin.
Maybe the feet feel warm or cool.
Just noticing.
Really sensing into that feeling of grounding.
Through the feet down into the earth beneath you.
And noticing the other areas of support.
Perhaps the backs of the thighs.
Your bottom on the chair.
What does that feel like?
Can you let go a little more into that support?
And now becoming aware of the breath.
Your natural breath.
We don't need to change anything or force anything.
Just allowing the breath to breathe itself.
Noticing any sensations in the body as you breathe.
Maybe sensations in the belly.
You might like to place one hand on the belly so you can feel this sensation a little stronger.
And just resting with the gentle expanding on the in-breath.
And the subsiding and letting go on the out-breath.
And if your mind's wandered,
You got lost in a train of thought.
Maybe you're just trying to figure out what's going on in your mind.
And if your mind's wandered,
You got lost in a train of thought.
That's okay.
We're not trying to stop our thoughts.
We're just noticing when we've been taken away by them.
And when we notice we can choose to gently come back.
Back to the breath and the sensations in the belly.
As the breath flows in and flows out.
And now becoming aware of the whole body again.
Sitting here.
Noticing temperature on your skin perhaps.
Becoming aware of any sounds that might be around.
And beginning to gently close the practice.
Wiggling your fingers,
Moving your hands.
And wiggling your toes.
And opening your eyes when you're ready.
