For this grounding meditation,
I'll invite you to find a comfortable seat.
Just noticing the sit bones making contact with the floor or with the chair.
The surface beneath you.
Supporting you.
Holding you.
Now,
Bring the awareness to your feet.
Maybe you're seated crossed-legged.
Or maybe your feet are pressing onto the floor.
Wherever you are,
Just notice the contact,
The grounding,
The support of your feet.
Now,
Bringing the awareness to your spine.
Running from the base of the tailbone all the way to the base of the neck.
Notice where your spine is in space.
Notice how it's holding you up,
Supporting you,
Allowing you to feel tall,
Allowing you to feel length.
Now,
I'll invite you to close your eyes or lower the gaze if you haven't already.
And we do this so that the body can focus inwards,
The mind can focus inwards.
And you can really tune into sensation,
Into emotion,
Into any feelings that come up.
I'll invite you to take a deep breath in and a long breath out.
And as you continue like this,
Pay attention to the quality of your breath.
Is it smooth?
Is it choppy?
Is it long or is it short?
Where in the body does your breath flow?
Is it the belly,
The chest,
The top crown of the head?
Nothing is right or wrong.
Just notice.
Just feel.
Without judgment,
Without the need to fix,
Without the need to attach onto anything.
There's no outcome for this meditation.
There's no specific destination where you have to be.
What would happen if you just noticed for what is instead of what could be?
What would happen if you just noticed instead of fixating on what could be?
Now I'll invite you to bring your awareness to any places of tension residing in the body.
Maybe the shoulders are tight.
Maybe there's a band of pressure in the temples.
Maybe the jaw is clenched.
And just check in with yourself over time.
How do these sensations feel in the body?
Is the intensity still similar?
Is the feeling still similar?
Just notice.
Just notice.
And if there's a word or a description you could use for this sensation,
See if you can bring it into conscious awareness.
How is that sensation like?
How would you describe it?
Where in the body does it sit in?
Now let's bring the awareness to your mind.
And just checking in with today's thoughts.
Noticing whether it's clear or cloudy.
Noticing if the thoughts are flowing fast or slow.
And noticing how these thoughts make the body feel.
Very often when we think of thoughts or think of past memories,
Our body tends to feel as well through emotion,
Through sensation,
Through feeling.
And part of doing this meditative work is finding that connection,
Bridging the gaps between thought and feeling.
Really tuning into body sensation,
Bringing awareness into the body.
The last few seconds of this meditation is completely yours.
You can use it to take a few more rounds of breath.
You can use it to bring space into any areas of the body that may need space.
Or you can simply just notice.
We have come to the end of this meditation.
I hope it was a grounding moment for you and I wish you a great day ahead.
