Ground yourself.
Take a moment wherever you are to close your eyes and settle in.
Bring your attention to your breath if you haven't already.
Try not to change anything.
Try not to force anything.
Simply feel the essence,
The rhythm of your natural breath,
As it moves in and out of your body.
Make an attempt to be fully present with it.
I know there are intruders,
Thoughts,
Sensations,
Internal and external,
That are trying to interrupt the process.
This is okay.
This is perfectly normal.
Bring your attention to your breath.
You make the attempt to feel the essence of each inhale and each exhale.
And when an intruder arises,
You simply acknowledge it and let it go.
Imagine that your body is like a mountain.
Imagine that your mind is like the wind.
When your attention is at the top of the mountain,
The wind blows its hardest.
The weather is its most cold.
But when you sink down to the very root of the mountain,
The wind hardly touches you.
And the earth becomes warm and inviting.
Allow yourself to sink down to the bottom of the mountain now.
Take your attention to the very root of your torso,
The bowl of the pelvis.
Bring presence to this space in your body,
Feeling the weight of gravity right here.
As you bring your attention down to this space inside of your body,
The root of the mountain,
Begin to direct your breath into it.
Let each in-breath feel as though it expands this area of your body.
Feel the expansion in a 360-degree direction.
Allow each exhalation to feel as though a contraction takes place as the base of the mountain draws inward towards its core.
Work to keep your mind completely present with this experience of breathing.
Feeling the very base of your body,
Expand and contract with each inhalation and each exhalation.
Expand and contract.
Use the words inside of your mind if you find yourself too restless.
Expand and contract.
Feel what happens to the mind as you root it to the base of the mountain of your body.
Feel what it's like to know that you're watching yourself.
Continue to breathe in this way.
If the mind has wandered,
Gently guide it back.
Attending now to the space at the very base of your torso where gravity is its heaviest inside of the body.
Inhaling as you expand at the root of your body.
And exhaling as you contract.
With the next inhalation,
Repeat the words,
I am as stable as a mountain.
As you exhale,
I am strong and free.
I am as stable as a mountain.
I am strong and free.
I am as stable as a mountain.
I am strong and free.
Keep going.
Let go of the words.
Let go of the focus inside of your body.
Let go of the control of your breath.
Allow yourself to just be.
Take as much time as you need here before bringing yourself back to go about your day.
Namaskar.
Thank you.
