I'm going to guide you through a grounding movement and sensory awareness technique.
And this will only take a couple of minutes.
You can do this whenever you're feeling really up in your head.
Our earth chapter is all about grounding,
Getting down into the body and bringing that energy from up here,
Down here.
So if you have a space that you can sit down on,
Maybe you've got a mat nearby or you can just do this on the ground.
I'm going to start with some really gentle movement.
So just.
.
.
Leaning into the heels of your hands.
Place your feet out nice and wide.
We're just going to take the knees from the left to the right.
Little windscreen wipers and allow your opposite hip.
To flare up as your knees tap down.
From side to side.
And here we're just rinsing out the spine,
The hips.
And just notice the pace you're moving can you slow it right down We notice.
The pace of our nervous system in the way that we move.
If you're rushing from side to side,
Maybe you've been rushing around today.
In that more sympathetic.
Maybe stress state.
So we can start to slow down the mind by slowing down the body.
And the next time your knees come to the right,
Just hold it there.
Relax.
Release.
Take a breath down into your belly.
Beautiful work.
Coming up and over to the other side.
Hold the body,
Keep moving the breath.
And you soften into your right hip.
Your shoulders.
Nice.
Slowly come back through,
Centaur.
And you can either come back to that cross-legged position or lay down on the ground,
Whatever feels best for you.
And maybe starting to soften or close down your gaze.
We're going to start to bring our awareness to our senses.
Again,
Taking our awareness out of our mind into the world around us.
So in the space,
Can you start off by naming.
.
.
Five things.
That you can see.
Keep your gaze slightly open just looking down Just noticing the first five things that come into your awareness.
And then can you name.
.
.
Four things that you can feel.
It might be the weight of your body on the mat or the ground.
The temperature of your skin.
The feeling of your clothing on your body.
Things.
And can you name three things that you can hear?
Maybe my voice.
The music.
Any background noise in your environment?
Any noises coming from your body?
And then just naming two things that you can smell.
Or if that's challenging for you,
Just two sensations.
Around your nose.
Maybe it's the temperature of the air.
And then same with your taste.
One sensation happening in your mouth right now.
Now you've connected with all five senses.
Maybe the head noise that was there earlier is a little softer,
A little more in the background.
As your awareness comes to this present moment.
All close here with one big breath together.
Just emptying out your lungs wherever you are in your breath cycle.
Take a big breath in through your nose.
Feel your chest,
Your ribs,
Belly rise.
And then let it all go.
And if maybe you start to feel a little stressed or in your head,
Out of your body today,
Come back to your senses.
And come back to that slow movement.
