Welcome.
Today I would like to lead us through a grounding practice.
So wherever you are,
You're welcome to find a comfortable seated position,
Or maybe lie down if you're in a space that allows you to do so.
And then once you're ready,
You're welcome to close your eyes or find a nice soft focus.
From here,
We'll take a few collective deep breaths together.
So breathing in through the nose,
And then just sigh and release out through the mouth.
Feeling a sense of letting go and releasing.
We'll do a couple more just like that.
So breathing in through the nose,
Sigh and release out through the mouth.
And one more deep breath in through the nose.
Deep sigh,
Letting go breath out.
Nice.
From here,
If you haven't done so already,
You're welcome to close your eyes or find a soft focus.
Just start to bring awareness to feeling the connection point beneath your seat,
Or beneath your chair,
Or beneath wherever you're laying down.
Just notice that connection point with the body on whatever is holding you,
Supporting you.
As you start to bring your awareness to that sense of being held,
Maybe ask yourself,
Can you feel a sense of gravity holding you in place?
Can you welcome in a felt sense of rooting or grounding down through the sit bones?
Or maybe down through the soles of the feet onto the floor?
Notice what that connection feels like.
Maybe ask where in your body do you feel the most supported and stable?
Just explore,
Notice feelings,
Notice sensations.
There's no right way or wrong way to feel an experience.
We're just observing with a mindful attention and focus.
You can also ask where in your body feels the most solid or sturdy.
And again,
Finding exploration in your own body.
Maybe asking,
Is it within the core within your torso?
Do you feel sturdy and supported there?
Maybe it's around the heart or the heart center.
Is it in your head?
Do you feel sturdy or supported within your head or around your head?
Feel free to explore around your body noticing and witnessing experience.
And where are the grounding points within your body?
Maybe it's the weight of the hands resting on the legs or on the lap.
Perhaps it's through the back of the legs.
And maybe start to notice how does your breath help to feel a sense of anchoring within yourself?
Does the breath provide an anchor for you?
And if so,
How do you know and feel that within your body?
Again,
Exploring,
Witnessing sensations,
Being curious to our own experience.
There's no right or wrong answers here.
We're just being curious about our own sensations,
Our own bodily experience.
And because this is a grounding practice,
Ask yourself if you had to remain in this position for the next half an hour or hour or maybe longer,
Where could you rest your focus and attention and also feel a sense of calm and ease for that duration of time?
Where in your body would provide that support for a sense of calm or ease?
And again,
Explore different parts of your body,
Maybe down through the soles of the feet,
Maybe back around the torso and the core,
The center of the body.
Maybe notice the weight of the hands once again.
Feel free to explore,
Witness sensation.
And now diving in a little bit deeper.
Let's explore the areas within our body that feel pleasant.
So where in your body feels pleasant for you at this moment?
And again,
Feel free to explore.
Is it the hands?
Is it the heart space?
Is it the knees?
Down through the feet?
What parts of your body feel pleasant at this moment?
And how do you know what pleasant feels like?
Is there warmth?
Is there a tingling,
A sense of rhythm or vibration?
How do you know what pleasant feels like for you?
And now transitioning,
Letting go of that focus on pleasantness.
See if there are any areas within your body that might feel unpleasant.
And again,
Explore,
Discover.
And how do you know what unpleasant feels like for you?
Is it in the hands?
Or the arms?
Through the legs?
Or maybe in the joints of the body?
Is there a sense of tenderness or tightness?
Maybe a sense of gripping or being held,
Restricted in some way?
How do you know what unpleasant feels like for you?
What are the indicators of experience of sensation?
And if something feels unpleasant,
You can always breathe into those spaces.
So maybe imagine the breath is traveling through the heart center and out to each and every crevice,
Every little place within the body that needs a little more kindness,
A little more openness,
A little more spaciousness,
Perhaps.
And letting go of that focus on unpleasantness.
See if you can discover any areas within your body that feel neutral.
So how do we know that something is neutral within our bodies?
Maybe it's the tip of the nose.
Is there a preference of energy sensation there?
Maybe it's the earlobes.
Are the earlobes neutral in sensation for you?
Maybe it's your pinky toe.
Is there any indication of pleasant or unpleasant or neutrality through your pinky toe?
Now letting go of that specific focus and exploration.
Finally,
See if you can discover what part of your body feels the most at home.
What are the places within your body that feel at ease?
Where are the places within you that feel the least amount of efforting of doing?
And once you've found that space within yourself,
Can you simply rest your focus and attention right there,
Allowing yourself to be exactly as you are,
Without any sense of efforting.
There's no right,
No wrong,
Just being.
You're welcome to rest here as long as you're able to.
But if you're ready to come back and transition,
Just start to notice a sense of neutrality throughout the body.
No preference either way for pleasant or unpleasant.
You can start to reconnect into the breath.
So maybe breathing in a little bit deeper,
A little bit longer.
And maybe also start to wiggle the fingers,
Wiggle the toes,
Bringing some energy back into the body.
And just feel some exploration within your body,
Whatever it may need.
Feel free to stretch and reach,
Wiggle,
Shimmy and sway,
Whatever your body is calling for.
And then once you're ready,
Coming back into the room in the space where you are,
Maybe gently fluttering the eyes open,
Taking in visual information where you are.
We'll do one final collective deep breath together.
So stretching and reaching up and overhead,
We'll take a nice deep inhale.
On your exhale,
You're welcome to bring your hands down to your heart center.
And if you'd like to maybe bowing your head towards your hands and towards your heart,
Just in a moment of gratitude and appreciation for taking this time to reconnect into your body,
To ground and to pause in a few moments of stillness and checking in.
Thank you so much for joining me on this beautiful day.
I hope you have a beautiful rest of your journey ahead.
The light in me honors the light in you.
