This short grounding meditation,
Make sure you can sit comfortably.
So I'm sitting on my cushion,
Ensuring that your spine can be alert and upright.
Resting your hands in a position that feels best for you.
And close your eyes.
Taking your moment here to settle your attention right where you are.
Feeling this moment in your body.
Bring your attention to your connection to the floor.
Feel your feet and legs touching the ground.
The sit bones on your support.
Go right to those points of connection with the floor.
Now come to the sensation of your breath.
Feeling the movement rise and fall of the belly and the chest.
And if it helps,
You can activate the breath a little.
Breathing a little deeper.
And then bring your attention to your face.
Relax your eyes.
Let them roll back.
Let your forehead be like the surface of a lake,
Still and clear.
Enjoy your attention down to your shoulders,
The neck.
You can swallow a couple of times or take a few sighing breaths.
Letting the shoulders,
The throat relax and go.
Feeling the sides of your belly,
Your torso.
Letting them be open and expansive as you breathe,
As if you could expand sidewards.
And settling your attention back down to the points that touch the floor,
The hips,
Sit bones,
Legs and feet.
Feel this present moment,
Sensations in your body,
Feeling of the room you're in,
The sounds of you here.
And then on your next inhale,
Take your arms up,
Keep your eyes closed,
Reach your arms up and keep your chin forward or lift your head back a little.
And then as you exhale,
Just take a twist to the right,
Right hand behind you,
Sorry,
Left hand behind you,
Right hand on the left knee.
Inhale back to centre,
Arms come up,
Reach.
Exhale twist to the other side.
Inhale through centre,
Arms come up.
Exhale draw your hands down to your heart,
Arms together.
You can gently open your eyes,
Look around the room,
Find where you are,
Feel where you are.
And then continue with your day when you're ready.
