This meditation will help you feel more stable and grounded.
It's particularly useful whenever you feel overwhelmed or frustrated or scattered in your day.
First,
Stand with your feet flat on the floor.
Have your feet about shoulder-width apart,
A nice strong base.
Bend your knees a little bit so that they're not locked.
Have your spine be long and upright.
Your shoulders fall down gently from the ears,
Totally relaxed.
Arms hang loosely at your sides.
Tuck your chin downward very slightly,
As if you're holding an orange between your chin and your collarbone.
Place your tongue in the roof of your mouth and keep your mouth closed.
For this meditation will be just breathing through the nose.
Your eyes can be open or closed,
Whichever feels most useful to you.
You are in control.
Take a few deep breaths,
Noticing your belly rise and fall as you do so.
And now bring your awareness,
Your focus,
Down to the bottoms of your feet.
Just notice them.
How do the bottoms of your feet feel right now?
If you find your mind has wandered,
Well done.
You're meditating very well.
Gently bring it back and refocus on the bottoms of your feet.
It helps to be a bit curious.
What does it feel like on the bottoms of my feet?
What does it actually feel like to stand?
Our days are so busy that we very rarely check in with our bodies like this.
It can be very helpful to check in with ourselves this way.
How are we really doing beyond our to-do lists?
You might feel some sensations on your feet.
Maybe some heat,
Feeling like there's electricity going through it.
Anything that comes up,
Just smile at it and let it pass.
Don't get too involved.
Just refocus on the bottoms of your feet.
We're just standing and breathing,
Letting everything else just come and go.
That's it.
Sometimes thoughts will come up,
Things that we need to do today,
What we're about to do.
Those are fine.
Just refocus on the bottoms of your feet.
You'll get to them,
But right now you're standing like a mountain.
You're practicing feeling grounded and peaceful.
That's enough right now.
If you feel any pain in your body,
It's just fine to move a little bit to relieve the tension.
Do so gently and a little slower than usual.
Mountains don't rush around.
Mountains are calm and stable in everything they do.
Anything at all that comes up,
It's fine.
Just let it do its thing.
We're just practicing breathing and standing,
Noticing the bottoms of our feet.
That's it.
Now bring your awareness up through your body,
Checking in with your entire body.
How does it feel right now?
Take three deep breaths.
As we bring this meditation to a close,
Feel free to stretch any movement that feels useful,
Any creaks,
Any tension.
Opening your eyes if you had them closed.
Now you're ready for the next part of your day.
Anytime that you feel stressed,
Overwhelmed,
Scattered,
Or exhausted,
Standing like a mountain can be very useful to you.
Thank you for joining me.
Take care.
