Starting by noticing the contact of your sit bones on the chair or on the floor or wherever you're sitting.
Notice the feet,
Whether they're making contact on the floor or whether they're cross-legged.
Just notice your base,
The earth beneath you.
Now bringing your attention upwards,
Each and every spinal vertebrae,
Leading up all the way to the top crown of the head.
Notice the length,
The expansion.
Notice if there's any tension being held in the body.
Pay attention to any sensations that arise.
Whatever comes up,
Can we hold it?
Can we allow it to be there?
Without judgment,
Without attachment.
But noticing with curiosity,
With inquiry,
Just notice the sensations of the body.
Now draw the awareness to your breath,
Nice and slow inhales through the nose.
Notice as you breathe,
Do you feel the chest expanding,
The belly expanding?
And as you exhale,
Do you feel a sense of ease?
Do you feel a sense of letting go?
Or perhaps it still feels a little bit constricted and tight.
None of it is good or bad.
It's just an experience.
No need to fix or to judge.
Just noticing the patterns of the breath as it flows.
Notice,
Understanding that none of it is permanent,
It's all temporary.
Now noticing the mind,
Maybe any thoughts,
Any fears,
Any worries.
Again,
Just noticing,
Being a witness without judgment.
Noticing that as we draw awareness towards the mind and the thoughts,
Notice if thinking changes the sensations of the body.
Notice if thinking changes your breath,
Maybe the pace of your breath.
Notice how our thoughts and our body and this interlinked feeling,
They're connected.
Taking one more deep breath in,
And as you exhale,
Long exhale out.
When you are ready,
You can slowly bring yourself back to the space,
Back to the room.
Slowly opening the eyes.
We have come to the end of this grounding meditation.
I hope you have a great day ahead.
