Hello,
My name is Susan Lancaster and it's a real privilege to guide you in this very simple short five minute grounding practice.
So when you're ready,
Just take a moment to settle in to your meditation posture.
So if you're sat in a chair,
Making sure your legs are uncrossed and your feet are connected to the ground,
Bringing in a sense of stability,
Of support,
Moving up your legs and feeling that sense of releasing and spreading and softening as your thighs sink into the chair.
Letting your hands rest gently on your lap,
Which allows your arms to give up any notion of activity or having to do anything and letting your arms fall from your shoulders and letting your shoulders soften and relax,
Bringing in the notion of space and ease,
Your shoulders falling away from your neck,
Your face bringing in an expansive softness.
So if there's any holding in your jaw,
Bring in the possibility of releasing and relaxing,
Letting your brow be open and wide and smooth,
Your eyes soft and resting from the world of seeing and doing,
Just bringing in the notion of peace and softness and relaxation.
Just bring your awareness to your breath,
Noticing your breath as it comes into your body and as it leaves your body,
Nothing more than just consciously breathing and using the breath as our anchor into our body,
Into our fullness in this moment,
In this space.
Noticing the breath as it comes in and as it goes out.
If you find your mind is full of distractions and stories,
Then maybe a simple anchor point of in when you breathe in and out when you breathe out until it's no longer needed.
In and out,
Just using this opportunity to notice your breath.
Maybe noticing if you're only breathing to your throat or your chest.
And if you find this is the case,
Just seeing if you can tease or encourage your breath to come deeper and land all the way into a soft and receptive belly.
And when it's time to let go,
You're releasing it with ease,
Relinquishing,
Letting go.
Or just sitting and breathing with full conscious awareness.
Beautifully simple,
Deeply profound practice that we can do almost any time and any place and any duration.
So we'll just spend a few moments now breathing,
Breathing in and breathing out.
And now we'll let your conscious awareness of your breath go and just drop into your heart space and meet yourself authentically,
Congruently where you are and how you are right now.
How are you showing up for yourself this day?
And however and whatever that is,
As best as you're able,
Meet it with kindness,
Gentleness,
Compassion.
And if you have any intentions for your time ahead,
Whether that's for a day or productivity or for sleep or for ease,
Just state your intention to yourself right now and hold it with a soft and nurturing quality in your heart space and let it rest and just be.
As I invite you now to take some deeper enlivening breaths as you come back into your physical material reality and more connected with your body.
The feeling of contact with your feet on the floor,
Aware of your fingers and your toes,
Maybe it's gently moving,
Reconnecting,
Becoming more and more present in your body,
In your space.
And when you're ready,
Open your eyes and join me back in our space.
