Hello,
Thank you for joining me.
This is a brief grounding practice that you can access anytime that you need just a little space to pause,
To breathe,
To check in,
To get grounded again.
So feel free to keep this saved,
Accessing it while on a break at work or maybe at the beginning or end of your day or maybe as you transition preparing for sleep.
Inviting you to find a comfortable spot where you can stand or sit for the next couple of minutes and starting to just tune in and notice your breath.
Just noticing your natural inhale and your natural exhale.
Nothing you need to change or do with it.
Noticing rise and fall in your chest,
Seeing if it's connected and moving more through your heart center and into your solar plexus and maybe shifting down into the belly a bit more.
If it's helpful you might put one hand on your chest and another on your belly just starting to really connect and seeing as you go if you might be able to just slow the breath down.
Being a gentle,
Compassionate and loving witness to your current experience right now.
Sensations that your body may be offering you to be guided by breath,
Working as you are able to offer your body any release that it might be ready for in this moment.
Scanning through the body starting at the top of your head,
Bringing in to any sensation that you might have.
Tension,
Clenching,
Anything that might be present in the temples,
The muscles around your eyes,
Furrowing the breast and soften,
Releasing the teeth,
Releasing the jaw,
Softening through the neck and throat.
Seeing if you can bring those shoulders down away from your ears.
Releasing and moving.
Tension,
Discomfort,
Whatever's there.
Moving down the shoulders into the front body,
Noticing any heaviness or tightness in your chest.
Continuing to have that hand on your chest if that feels good and seeing if you can imagine that chest softening just a little bit underneath that hand.
Maybe even imagining some warmth,
Some healing,
Some light coming from that hand,
Softening that chest,
Coming into the heart space.
Softening through the rib cage,
Down above the belly button and then below,
Softening through the belly.
And again,
Using that hand on the belly to just guide,
Maybe infuse or send something into that space that feels healing and nurturing to you right now.
Continuing to use your breath as your anchor and just softening through this front body and then checking in through the back body as well,
Running the length of your spine from your neck into your shoulder blades and upper back.
Softening,
Letting those shoulders just drop,
Releasing any help,
Tension here.
Softening into the mid-back,
Going through the rib cage on the back body down into the low back.
Seeing if you can soften and release through the hips.
Just releasing,
Softening and breathing.
Witnessing this beautiful vessel,
Giving it permission to put away maybe some of what's been stressing it currently.
Continuing to tune in to the hand on the heart,
Hand on the belly and then feeling your feet planted on the ground.
Feeling into the soles of your feet.
Might feel good to wiggle the toes or scrunch the toes a little bit.
And then as we are releasing and softening and surrendering,
Offering yourself any gentle movements that might feel nourishing here.
Perhaps rocking a little bit from side to side,
Stretching through the neck,
Any stretching,
Any shakes,
Any opening that you feel like you need.
Perhaps rest a little bit.
The guidance of the body take you where you need to go.
Feeling the soles of your feet planted.
You are grounded.
You are safe,
Present.
This state again and again.
And it is with you.
Big breaths.
Good luck with the rest of your day.
