For this meditation,
We'll be doing a short grounding exercise.
I'll invite you to find a comfortable seated position,
Preferably on a chair.
And as you find and settle into this comfortable seat.
Just start to notice the body.
Notice the sit bones anchoring into the surface beneath you.
And allow the spine to stack nice and tall on top of the sit bones,
On top of the tailbone.
Allow that to root all the way upwards reaching through the crown of the head.
Now draw your attention towards the feet.
Allow the feet to ground heavily into the floor.
The toe is the ball of the foot.
The arch,
The base of the heel.
And just notice that support you have beneath you.
Notice where the weight of the body is.
Check in to see if your weight is leaning a bit more forward or if it's leaning a bit back backwards.
Just notice where the body is in space.
Without trying to fix anything or change anything.
Everything and anything is welcome here.
Take your time to feel into the sensations.
Really noticing that contact,
That strong grounding.
You are held.
You are supported.
When you are ready,
Let's draw the awareness towards your breath.
Breathing in through the nose and exhaling out through the nose.
A nice and gentle,
Soft,
Long breath.
And as you sit here,
As you continue to notice,
See where the attention goes.
Is it on your breath?
Is it on the body sensations?
Is it on a dot?
And again,
Wherever your mind goes,
Wherever your attention goes,
Allow it to be there.
Notice it.
Without judgment,
Without the need to fix or change.
Without the need to grip tightly,
Rigidly attached to anything.
See if you can lessen that pressure,
That urge to grip and hold.
See if you can allow softness Notice if you can invite ease.
Where can you create space?
Where can you give patience,
Compassion?
Curiosity,
Understanding.
Meditation is almost a dance between thoughts,
Sensations and the breath.
Continuously coming back to the mind and the body.
Without attachment but rather just noticing.
And whatever comes up,
Can we allow it to be here?
Everything and anything is welcomed here.
Take your time to notice these sensations,
These emotions,
These thoughts,
These feelings.
And as we come to the end of our time together,
We'll finish with a few rounds of guided breaths.
Take a deep inhale in through the nose.
And exhale slowly all the way out.
Another deep inhale in,
Full lungs.
And exhaling all the way out Last one,
Take a deep inhale in.
And exhale,
Let it all go.
Now return to normal breathing.
Finding that soft,
Natural breath.
I will invite you to stay with the breath for as long as you need.
I will leave you here today.
Thank you for listening to this meditation and for coming along this journey with me.
I wish you a great day ahead.
