Welcome,
My name is Malin and I will be your guide during this grounding meditation.
First of all find a quiet place where you can sit in a comfortable way.
Let your hands lay in your lap or maybe place them outside of your hips,
Letting your arms and shoulders being pulled down to the floor.
Take a deep breath in letting your shoulders come up to your ears and exhale letting your shoulders come down and if you haven't already close your eyes.
Now I would like you to take three deep breaths with me.
In through your nose and out through your mouth at your own pace.
If you feel called to make a sound,
Yawn,
Stretch or move during these three breaths,
Feel free to do so.
In the background you are going to hear the sound of my singing bowls.
Let these sounds follow the air,
The breath coming in into your every little cell collecting all the things you don't need to hold on to and with every breath out let go.
Your body,
This amazing machinery that just works,
Your heart beats,
Your blood flows,
Every electrical impulse of your brain.
Nothing to do,
Nothing to plan,
Just breathe.
Feel the heaviness of your hips.
Notice your sitting bones,
Your spine,
Maybe you can relax your shoulders further,
Relax your jaw,
Let your tongue rest in the bottom of your mouth.
Feel all the small muscles around your eyes and forehead and allow them to relax.
Feel the heaviness of your body,
The loving pull of gravitation,
The earth calling you home.
Stay with your breath and let yourself be guided by the sound.
Breathing in,
Breathing out.
Stay with your breath,
Connecting through your breath to the earth,
That dark rich soil,
Natural rhythm.
And if you just use your imagination,
Maybe you can sense tiny roots beginning to grow out of your hips,
Your tailbone,
Your feet.
Maybe these tiny roots can find their way down into the earth through that dark rich soil growing bigger,
Stronger,
Branching out.
Stay breathing,
Stay growing,
Stay rooted,
Stay with your breath.
Just follow your roots down into the earth.
Here you are welcomed with open arms,
With compassion,
Love,
Feeling safe.
Everything you need is yours.
You are safe,
You are loved.
Everything you need is yours.
Just stay here,
Connected by your breath,
Breathing the heartbeats of the earth.
I will come back to get you in a little while.
I will come back to get you in a little while.
Wherever you are,
Just take a deeper breath.
And out.
Place your hands on your heart and sense your heart beating.
Notice the world around you,
The support underneath you.
Now release your hands and shake your arms a bit.
Stretch your hands and arms over your head,
Tilting from side to side,
Stretching your side body,
Awakening yourself in the way that feels most comfortable.
Let your hands,
Your palms be placed over your face and open your eyes slowly behind your hands to adjust to the room around you again.
Welcome back to full presence.
My name is Marlin.
Thank you for joining this meditation today.
