Taking a moment to feel your centre.
Noticing the contact of your sit bones on the chair,
On the floor,
Just noticing the surface underneath the sit bones,
Notice how it's holding you up.
Now noticing the contact of your feet on the floor,
Just notice the weight.
Then gently draw the awareness towards your spine,
Towards the upper body,
Drawing the awareness into each and every spinal vertebrae holding you up.
Notice the length in your neck,
The space between shoulders and ears,
Can we allow that space to expand and perhaps release any tension that may lie there.
Now bring the awareness to your breath,
Inhaling through the nose and exhaling calmly through the nose.
And as you breathe in this way,
Notice how the breath makes your body feel,
Any sensations rising up.
Just noticing,
Just observing,
No need to fix or to grip or to cling onto,
Just noticing what happens,
Being curious about what the sensations are telling us.
Keep going with the flow of the breath,
Slow and steady or at any pace that feels best for you at this moment.
If the mind wanders,
Try your best not to judge,
Just observe,
Just notice.
See if you can circle the awareness back to your body,
Back to the body sensations,
Back to the breath,
The pace,
The speed,
The feeling.
Gently take a few more rounds of breath,
Bringing your body back to the environment,
Back to the room.
Coming back to the contact of the feet,
Notice the floor underneath you,
Coming back to the contact of the sit bones.
Notice that weight,
Notice that grounding,
Notice the sensations of the environment,
The sounds,
The smells.
And we'll take one more round of breath here.
And at your own pace,
Whenever it feels right for you,
You can slowly open the eyes.
We have come to the end of the grounding exercise.
I wish you a great day ahead.
