Welcome to this quick and easy 50 minute meditation where we will focus on tuning with your body and grounding yourself into your surroundings.
I'll start with sitting on the floor or on a chair or somewhere where you're comfortable.
You can ground yourself with your feet flat on the floor or you can sit in a cross-leg position.
Try to feel your sit bones on the floor and keep your back straight.
Roll your shoulders back and down and feel like you could pull a thread all the way from your root chakra through your spine up to your spine and neck and head,
Pulling you up from the top of your head.
Put your hands lightly on your knees or in your lap.
We're gonna start taking some really deep breaths.
You're gonna breathe in through the nose,
Inside out through the mouth.
With every breath out you sink a little bit deeper into the floor,
Your body becomes heavier.
Breathe in through the nose and out through the mouth.
One more time,
Breathe in all the way onto the top and side out,
Sink a little deeper.
Now we're gonna start tuning in to our surroundings.
Are there any sounds you can hear,
Anything you notice around you?
Keep your eyes closed but just become aware of the area that you're in,
Your body in this space.
Don't focus on any particular sounds around you,
Just let it blend in with each other.
Just be aware,
Observe it from a distance.
Visualize your body in space,
Your body in this room or in nature,
Wherever you are.
Just feel the space around you.
Now slowly turn your attention to your body.
How do you feel today?
Do you have any tension,
Any pain?
Again don't focus on anything in particular but just feel your body as a whole and tune in.
Tune in with the points of touch,
Your body in the floor,
Your hands in your lap or your legs,
Your arms are touching your sides.
Maybe your hair is touching your neck.
Tune in with your whole body and just observe it.
There's no judgment here.
It doesn't matter if you have tension somewhere or if you feel a little off today,
Just let it all be there.
Can you feel your whole body in this space?
Now slowly move your attention to your breath.
Again don't change anything about your breath,
Just keep it natural flowing in and flowing out.
Where do you feel your breath?
Do you feel the air in your throat,
The air coming in through your nose?
Maybe your chest comes up and down.
Maybe your belly goes in and out.
You can even imagine the air coming flowing in into your body,
Circulating and flowing out again.
Choose one point of focus of your breath.
Maybe you focus on the point your breath is coming in into your nose,
Maybe you focus on your chest,
Your heart space or maybe on your belly.
Your choice.
Focus on that point and the only thing that you're gonna repeat for yourself like a mantra is in and out.
In and out.
On the pace of your rhythm of breathing.
Now every time you feel your thoughts wander,
Just come back to that point of focus and repeat a mantra in and out.
If you find it hard to keep focusing,
You notice yourself engaging any thoughts or sounds around you or any other distraction.
Don't judge yourself for it.
Meditation is not about not thinking about anything,
It's just learning how to keep bringing your focus back to one point.
The more you do it,
The better your focus will be and the quicker you will bring yourself back.
Bring yourself back to your mantra.
In and out.
Visualize the air coming in and out.
If you want to keep your mind a little bit more busy and focused.
Now slowly return your attention to your body in this space.
Become aware of where you are.
Keep your eyes closed.
Feel your sick bones on the cushion or the floor,
Wherever you're sitting.
Become aware of the sounds around you.
Now take some really deep breaths,
Like in the beginning,
To close off this practice.
Take a deep breath in through the nose,
Side out through the mouth,
In through the nose,
Out through the mouth.
One more time in and out.
Now slowly open your eyes,
Maybe put both of your hands on your heart.
Thank yourself for taking the time to meditate and now you can go about your day with a grounded and calm feeling.
I hope you enjoyed this meditation and I'll see you next time.
