Today we'll be doing a grounding meditation.
I'll just invite you to focus on the sensations related to your breathing,
While at the same time maintaining an awareness of a sense of being grounded,
Noticing the points of connection between the legs and the chair that you're sitting on.
For this one,
You can be sat on a chair or on a cushion on the floor,
But just make sure that you're sat comfortably.
Closing your eyes when you feel ready to.
Checking in with the state of your mind as you begin the session today.
Could be a sense of busyness,
Agitation in the mind,
Or perhaps the mind feels calm today.
However the mind feels,
Just know that it's perfectly fine for the practice today.
Approach the mind with kindness and a spirit of curiosity.
And I'd like you now to really spend a few moments connecting with a sense of being grounded.
And to help you do this,
You can really try and notice the sensations of your feet touching the floor,
As well as the points of connection between your legs and the chair or cushion that you're sitting on.
Really getting a sense of being supported by the ground beneath you.
Noticing different parts of the legs and how they are connecting to the seat or cushion.
Are there certain areas that have more pressure than others?
Is there a sense of tingling,
Heat,
Cold,
Or pressure in different parts as well?
Just really investigate this in as much detail as you can.
And now for the next part of the exercise,
I'm going to encourage you to maintain an awareness of the points of connection between your legs and the chair or cushion,
While at the same time focusing on the sensations related to your breathing.
You can focus on the breath at the belly,
At the chest,
Or at the nose,
It doesn't really matter.
Just go with the one that feels right for you today.
Remembering to focus on your breathing while remaining peripherally aware of this sense of connection to the ground beneath you.
Remembering that if the mind wanders off,
This is completely normal.
Mind wandering will always be part of meditation practice.
So with a spirit of positivity,
Returning your attention back to your breathing,
As well as the sensations of being grounded,
The way your legs are connecting to the seats or the cushion.
And if it helps you,
You can count the breaths in the mind from one to 10.
Connecting with the rhythms of your breathing,
While feeling supported and connected to the ground beneath you.
Leveraging off a sense of stability offered by this sense of grounding.
And again,
If the mind has wandered off,
Nothing to be concerned about,
Just return your attention back to your breathing,
Back to this sense of being grounded too.
Really seeing if you can tighten up your attention on your breathing for the last minute or so of the session,
Whilst maintaining a peripheral awareness of the points of connection between your legs and the chair or the cushion beneath you.
And when you feel ready to,
Just letting go of all effort completely and doing nothing for a few moments.
Starting to become aware of any sounds or smells in the room.
And finally,
Checking in with the mind,
Seeing if there's any subtle change from earlier.
Perhaps there is,
Perhaps there isn't,
But just see what's happening for you right now.
Opening your eyes,
Coming to a state of stillness.
Coming back to the room,
Congratulating yourself for practicing today.
Well done.
Have a great day.
