Welcome to your first grounding ritual.
So for this ritual,
I would like for you to find a candle.
Something to light it with.
And then maybe a nice cleansing tool.
So either a smudge stick or it might be some incense.
Or I've got some Palo Santo.
So going to gently light our candle.
You're just activating that essence of ritual.
We then.
.
.
Use the.
Smoke tool,
Whichever one you have.
And here just let it kind of create an essence This beautiful smoke.
And then just letting that gently Float.
To the front of your body Almost in a nice coiling rhythm.
All the way to the top of your head And then just down your side.
Around past your feet.
And then the same again down your side.
And around your feet.
Let me pop that to its side.
And here just bring your palms of the hands together.
We'll rub them,
Creating some warmth.
And pop them over your eyes for a moment.
We'll take three cleansing breaths in so here fill your lungs all the way inhale Exhale release.
Inhale.
And I go.
Closing down your eyes here as you inhale,
Fill your lungs.
Exhale,
Release your hands down to your knees,
Palms facing up.
Here feel into your spine.
And we'll gently stack the shoulders over your hips,
Coming into a nice tall seated posture.
Make yourself just gently tap into the sounds around you.
Notice if they're far away or quite close by.
And here not getting attached to the sounds.
Moving from one sound to the next.
And then following your breath down.
Into the body.
Allow yourself to gently feel the experience here of your body breathing.
Taking a few more breaths here.
And then slowly Draw your awareness down to your sit bones.
Notice how they are seated here on the floor or your seat.
Whatever you are sitting on.
And as you exhale Slowly let them become heavier and heavier.
Allowing your lower part of the body to feel cemented.
Into your seat.
Whether that's the floor.
Or a prop or a chair And you let yourself gently tap deeper and deeper into this heaviness.
Your toes heavy.
Beat.
Heavy.
Ankles heavy.
Legs.
Movie.
Your hips grounded and heavy.
Your belly relaxed and soft.
Your rib cage strong,
Expansive.
Your shoulder blades.
Soften down to the ground.
Gravity pulling them a little bit closer to the earth.
Collarbones open.
Arms heavy.
Elbows heavy.
Four arms,
Heavy.
Wrists.
Palms of the hands heavy.
Fingers.
Or be.
And let this beautiful weight of your body Keep you supported.
Feeling the sensations.
As we connect deeper and deeper.
To our seat.
Feeling your body breathe.
Take these moments.
To soften the rough edges.
If you feel distracted come back.
Into heaviness.
Convince your muscles to become heavy.
Will now imagine Roots growing out of your feet.
These roots growing into the earth.
Connecting you with Mother Nature.
Connecting you with safety and belonging.
And you can just relax because you know you are being held by the earth.
Let yourself soften here.
Allowing the rest of the world to drown out as we make our way here into the present moment.
Your body supported by your chair.
Your breath Gently guiding.
Your nervous system.
Will bring our awareness to our nostrils.
Here gently inhale for a count of five.
Four.
3 to One.
Hold your breath.
Five.
4.
3.
Two.
One.
Exhale.
Five.
Four.
Three.
True.
Inhale for five,
Four,
Three,
Two.
One.
Hold your breath.
Five.
To One.
Exhale.
Five.
For 3.
.
.
To one.
Continue counting.
Five on the inhale.
We hold for five.
Exhale for five.
Using the breath here to bring more awareness into the body.
More structure into our relaxation.
We'll take about three more rounds of counted breaths.
Just allow it to flow.
Using that count to anchor you deeper and deeper to this moment.
To your body.
Then gently release your breath.
Let it again flow naturally in and out through your lungs and your nose.
Noticing how you feel in this moment.
Where can you relax a little bit more?
Letting go a little deeper.
Staying focused here.
Fully in your body.
If you feel your mind Running away.
That busy monkey mind.
Come back to the heaviness and the roots growing from your feet.
Taking a few more breaths here.
Well then bring the hands to the front.
Of your body to the floor here.
Let your head gently rest down.
See if you can press your set bones back into the mat.
Allow yourself to ground.
Allow yourself to soften.
Then slowly,
Gently start to open the eye.
Yes slowly make your way back.
Into a full seat.
We'll roll the shoulders and your neck from side to side.
And gently make your way into the rest of your day.
Namaste.
