Welcome to this grounding meditation.
We'll begin by finding a comfortable position.
You can sit up with your back supported and your spine tall.
Or you can lie down with a pillow or a bolster underneath your knees or using whatever props that you would like.
Just find whatever position is calling to you.
Take your time to make any adjustments that you need to become as comfortable as you can be.
And when you're ready,
You can close your eyes or soften your gaze downwards towards the tip of your nose.
And then we'll begin the meditation by scanning your body from head to toe.
Starting at the crown of your head and let your awareness wash all the way down to the tips of your toes.
Feeling your whole body as separate parts but also as a cohesive entity.
The whole body together.
Relaxing the scalp,
The forehead,
The jaw and neck.
Allow the shoulders to feel heavy and release any tension in your arms and your hands.
Let the hips feel grounded and settled in your space.
And relax all of the muscles in your legs and feet.
And then bring your awareness into the base of your spine.
Allow this to be an energetic center of support and grounding.
Focusing on this point and imagine that you are growing roots from the earth.
And then bringing awareness back to your body.
Feeling your body in space and without looking,
Visualizing the objects around you.
Feel the field of energy around your body and the field of energy of the surrounding objects.
And then bring your awareness back to the base of your spine.
Feel that sense of connection to the earth.
Knowing that you are your own person but at the same time one with the earth,
Nature and the entire universe.
Remain in this sense of steadiness and grounding and then begin to bring your awareness to the sensations on your skin.
Feel the temperature and texture of the air on your skin.
And become aware of the movement of the air in the space around you.
Perhaps it's a very subtle feeling or maybe it stands out a bit more.
And as you breathe in,
Feel the air filling up your lungs and nourishing your body.
And as you breathe out,
Sending out that prana or energy into the world around you.
And allow yourself to feel balanced by this energetic exchange of air moving in and air flowing out.
And then bring your awareness back to the base of your spine again.
And experience a sense of steadiness and support from the earth beneath you.
And know that you are safe in this moment.
And then bring to mind a cool stream of water.
Visualize yourself walking up to the stream and peering down into the stream.
You can clearly see the bottom,
Maybe some dirt or rocks or plants.
And maybe you take off your shoes and step into the water.
And feel the cool water washing gently over your feet.
And you can feel the bottom of the stream,
The water coming up to your ankles.
And you are firmly rooted and connected to the ground while the water moves fluidly around you.
And shifting your awareness again back to the base of your spine.
Feeling this supportive energy.
And as you inhale,
Imagine the air traveling up from the base of your spine and out the crown of your head.
And then as you exhale,
The air travels back down and settles at the base of your spine.
Stay here with this breath,
Feeling grounded and expansive.
And then begin to bring your awareness into the back of your body.
Feeling all of the points where your body is touching the surfaces beneath you.
And all of the points where your body is lifting away.
Bring your attention to the sounds around you and the feeling of the air on your skin.
And then you can rub your thumbs across the pads of your index fingers,
Your middle fingers,
Ring fingers,
And pinky fingers.
And then continue finding some gentle movement by wiggling your fingers and your toes.
And turning your head side to side,
Maybe rolling your wrists and ankles.
Just gently waking up the body.
And then whenever you are ready,
You can open your eyes and come back into the space around you.
