And now I'll give you a moment to settle in for a meditation practice.
Could be sitting or laying,
Finding your comfortable space,
Wherever that may be.
And once you're in your space,
Take a moment to either have the palms face up for more energy,
Down for more grounding.
Eyes can be closed or soft,
Noticing how you're sitting or laying,
Noticing which parts of your body are touching the earth,
Noticing the hands,
The temperature of the space you're in,
Any movement you might be practicing at the moment.
Then I'll invite you to imagine a bright light starting at the tips of your toes.
Give me any color you choose.
And imagining this light is filled with grounding energy,
Guiding your awareness to the toes,
To where the light is floating.
Then invite your awareness to the feet,
Up into your ankles,
Up the legs,
Into the knees,
Guiding the light up the thighs and into the hips,
Noticing the light hovering in each space,
Each space,
Continuing to find grounding,
Then inviting the light further up into the lower belly and lower back,
Then allowing the breath to float further up into the heart space,
The middle back,
Noticing the space in your body,
Then inviting this light further up into the shoulders and down the arms,
Softening the shoulders away from the ears,
Bringing awareness to the elbows,
The forearms,
The tops of the hands,
Then into your palms,
Bringing your awareness to one finger at a time,
Starting with your pinky finger,
The ring finger,
The middle finger,
The pointer finger,
And into the thumbs,
Checking in so far on your energy,
Noticing the grounding in each space,
Then inviting the light back up into the shoulders,
Into the neck,
Softening the jaw,
Inviting awareness to the temples and the space between the brows,
And finally the crown of the head,
Allowing the light to rest there,
Noticing now how the body is sitting or laying,
Noticing temperature in the space,
Then gently,
I invite you to shift your awareness to your breath,
Starting with noticing the rhythm of the inhale and exhale,
Noticing the rise and fall of the belly,
Allowing the breath to be your anchor in this moment,
Following your natural rhythm,
Then I invite you to do a little breath work with me called the 4-7-8 breath,
Where we'll inhale 4,
Hold 7,
And exhale 8,
How long if you like,
Taking a big breath in,
And exhale out,
And exhale out,
Then on the inhale,
Inhale for a count of 4,
Hold 7,
Exhale 8,
Inhale 4,
Hold 7,
Exhale 8,
One more round,
Inhale 4,
Holding for 7,
And exhale 8,
Now examining the breath,
Noticing maybe how it shifted or how the 4-7-8 breath felt,
Breathing with awareness,
Grounding,
Centering with each inhale and exhale,
Continuing to follow the breath for a few more moments,
Noticing how it grounds,
Then gently guiding your awareness to the anchor of sound.
To begin,
I invite you to notice the sounds of the space you're in,
Could be the sound of a fan,
Sound of your own breath,
Maybe naming some sounds outside,
Naming them,
They're part of our environment,
Perhaps naming the sound of my voice or the music,
And then I invite you to state an affirmation.
We'll begin with,
I am grounded,
I am grounded,
I am grounded,
I am grounded,
Continuing to use that sound anchor or another anchor in your space,
Practicing for a few more moments,
Noticing how it helps you center.
I gently invite you to return back to the breath and back to the body,
Reflecting on the meditation,
Which parts maybe could have been frustrating,
Challenging,
Which parts were grounding and centering.
They're all part of our mindfulness journey.
Some things work better for us at certain times,
Being open to curiosity,
Learning,
Growth,
Being gentle with ourselves.
And I invite you,
The next time you want to find grounding and you want to practice present awareness,
If you find yourself clinging,
Avoiding,
Or daydreaming,
Using one,
Two,
Or all three of these anchors,
Divine grounding,
To balance,
To root.
