Namaste,
Welcome to join me for a mindful moment today.
I'm Viona and in this session I'll guide you through a gentle grounding meditation to help you let go of stress and calm your thoughts.
If your mind has been busy,
If you've been feeling overwhelmed,
This is your time to slow down.
So begin by finding a comfortable position,
Either seated or lying down,
And let your hands rest gently.
Close your eyes and take a slow and deep breath in through your nose.
Exhale,
Long breath out,
Release.
Now feel the ground beneath you and how your whole lower body has been grounded and supporting you.
You may even be sensing how the earth,
The floor underneath,
Has been supporting you.
Let's take a moment to just sense the heaviness of our body.
One more deep breath in here.
Slowly breathe out.
Now we are trying to breathe together here.
So wherever you are,
Exhale first.
As we inhale through the nose,
Exhale through the mouth.
Good,
Continue.
Inhale through the nose,
Exhale through the mouth.
Five deep breaths here.
Add your own pace.
Last one here.
Inhale through the nose,
Trying to guide the breath deep down towards your belly area,
And exhale through the open mouth.
Now as your next breath in,
Just imagine that air travels through your spine,
Down towards your sitting bone.
And as you exhale,
The air comes out through the sitting bone,
Down towards the ground,
Towards the earth,
Just like a tree's root rooting down towards the earth.
Again,
Inhale through the spine,
Downward towards the sitting bone.
And exhale through the sitting bone,
Out towards the earth beneath you.
Five deep breaths here.
Go at your own pace.
With your last exhale,
Really trying to imagine the root coming out of your sitting bone,
Down towards the earth underneath you.
Connect your whole body with the earth.
I'm trying to release the control of the breath and let it happen naturally.
Shift the focus towards your belly area.
Just sensing your whole being here.
And breathe through your whole body.
Relax your face.
Relax the space in between your eyebrows.
Relax your jaw.
Your lips may bring a smile to your face.
And relax through your throat.
Sensing your straight spine with your next inhale.
Your upper body,
Your face just feels light and relaxed.
And breathe through your shoulders,
Your upper chest.
Just sensing a light feeling in this area.
Down towards your chest area.
Just let the breath happen naturally.
And breathe in and out through your chest.
Now with your next inhale in the chest area,
You may want to slightly make your chest facing upward towards the sky.
Sensing that infinite space inside of your heart and chest space.
You can breathe deeply here and making that breath as your energy filling the chest area.
And with your exhale release anything that doesn't serve you.
Just take a moment here.
Take your time to be with your chest and be with your heart.
Really trying to slow down your breath as much as possible.
As your next inhale imagining the air coming in straight to your heart bit by bit.
And your heart expand with your every little inhale here.
Hold it on top of that breath in and slowly release bit by bit.
And with every release sensing your heart go lighter and lighter.
Couple more deep breath here just to be with your heart.
Good.
Moving down towards our diaphragm and belly area.
Again let go of the control of breath.
Let it happen naturally.
Breathing towards your belly area.
Just imagining your belly as a being by itself.
And your belly breathe by itself.
Sense that lightness here.
Good.
Focus on your belly button area.
Just relax the belly button.
Relax.
You may talk to your belly button for a second.
Just relax.
Lose all the tension here.
Trying to lose layer by layer through every out breath.
Now as you lose this belly muscles also trying to connect the belly with the hips area.
So with the inhale,
Inhaling energy towards our belly and our hips area.
Imagining the hips area expand in space.
And slowly moving down towards our legs,
Our hamstring,
The thighs,
The right leg and the left leg.
Breathing by itself.
And towards your toes.
Sensing your ankles,
Your feet.
Breathe by itself.
I'm trying to loosen your body here.
You may slightly let your body weight go side by side.
Your neck,
Your shoulders.
Loosen completely.
Palms to the heart center here.
And start humming.
And as we hum,
Sense your vibration and let your whole body synergize with your vibration.
Exhale first.
Thank you so much for practicing with me.
Namaste.
