Welcome to this meditation.
Today is all about grounding.
So we are going to work with a little bit of an image,
Of an anchor.
Where we can support our body to find stability,
Safety through grounding.
And I would just say enjoy the moment,
Enjoy.
This time out for you.
And when you are settled and have found a comfortable seating position.
Than gently.
Close your eyes with me.
Ugh.
Let's not put ourselves under pressure.
To be immediately free of thoughts.
Totally in the moment,
Let's give ourselves some time to arrive.
And we take three deep inhales.
Through the nose in your own rhythm.
And exhale through the mouth.
In your own rhythm.
And from there.
.
.
Just let go and embrace your natural breathing now.
Maybe you can find your breath in your body.
Maybe you feel some air under your nostrils.
Maybe you find your chest rising and falling a little bit or you find your belly rising and falling with your natural breathing.
Take a moment to observe.
And be gentle with yourself.
When thoughts are arising.
Just notice them.
And return back to feel and observe your breath in your body.
Don't force anything.
Be gentle and compassionate with yourself now.
And now I want you to bring awareness.
Into the body parts.
Which are connected to the floor or your cushion.
See which body parts are connected to the ground,
To the cushion.
Maybe you find that feeling,
Sensation.
In your pelvis,
Your sitting bones Maybe some parts of your legs are on the floor.
Maybe your feet.
Just notice which body parts are connecting.
With the floor,
With your ground,
With the earth.
And maybe with every breath out,
You can let go a little bit more weight in these body parts.
Let them drop even more to the floor,
To the ground,
Onto your cushions.
No forcing,
Just letting go.
And now I want you to imagine that you gently Drop.
From here.
And anchor into the ground,
Into the earth beneath you.
By just letting go and imagine that the anchor is floating down into the earth finds its space where it can ground,
Connect to the earth beneath us.
Take your time to imagine how the anchor drops.
And imagine how it finds connection to the beautiful earth underneath us.
Hmm.
You are connected with this anchor.
With the Earth.
And you can let go even more weight.
Imagine this beautiful long line of an anchor rooting you,
Connecting you.
Nothing to do right now.
Just embracing this feeling of being held.
Being supported,
Being grounded.
And maybe you can let go even more weight now.
In these body parts which are connected to the ground,
The floor.
You are held by the anchor,
You are supported,
You can't let go away.
And as you are held supported and grounded.
You can let go.
Any tension in your upper body.
Maybe you find some tension in your chest.
In your shoulders.
Maybe your neck,
Your jaw.
The anchor is supporting you,
You can let go now of any tension.
In your body.
Let go even more.
And for a few more moments,
Stick with the picture of being anchored,
Of being grounded and rooted.
And feel where you can let go even more in your chest,
Your shoulders,
Your facial muscles.
Stay with this sensation of being anchored and free at the same time.
Stay with this image a little bit longer.
Feel the ankle.
Feel the gift of being grounded.
Which allows you to be even freer.
More gentle in your upper body more Ah,
Lightness.
And from here bring back your sensation,
Your focus to your breath.
Our breath brings us always home.
Just observe again where you can feel your natural breathing.
Maybe under your nostrils.
Maybe in your chest.
Or your belly.
And before we end this meditation I want you to remember that you always have.
An anchor.
Anytime.
You can let it drop down.
Ground yourself.
Feel the safetiness,
The stability.
Of the earth beneath you.
And allow yourself to free up even more in your upper body.
And with this sensation.
Let's take three deep inhales through the nose and exhale throughout your mouth to prepare us slowly.
To return back to where we started in your own rhythm.
And from here with your last exhale,
Gently open your eyes.
Take your time to settle back in the room you are in.
Mmm.
And as I just said,
Always imagine that you can anchor yourself anytime during a day.
You can find your imaginary anchor,
Ground yourself.
Just a minute,
A moment.
And give you yourself a little bit more lightness in your upper body.
So maybe the next days you want to try this out.
And for today.
I thank you very much for this.
Meditation we share together.
Thank you.
