Welcome to this 10 minute flow and let go meditation that will help you find your ground.
My name is Linda Chao.
The world around us is always changing and we are not in control of it.
This is a practice for us to come back into ourselves and finding an anchor,
A sense of grounding,
A home base.
So take a moment to set yourself up in a comfortable seated position or whatever that works for you.
You can sit on one block or just sit on the ground or using as many props as you like or on a chair with your feet on the ground leaning in something,
Do whatever you need to do to find a seat that allow you to be easeful but also present,
Also alert.
Rest your hand,
Close your eyes.
If closing your eyes isn't feeling good,
You're welcome to look down towards the tip of your nose.
If that makes you sleepy,
Same thing.
Take a moment to let go of whatever came before this and whatever is coming after this.
You are here.
So be here.
Take a big breath in and bigger breath out.
Again,
Breathe in and breathe out.
One more like that inhaling and exhaling.
Letting things go.
You can scan through your body here and let go of any area of tension or tightness.
Make little space in your jaw,
Soften the shoulder away from the ears.
Let all the little macro movement around your eyes start to soften and know that you are turning your lenses inwards.
It's really easy for us to get yanked around by the ups and downs the world around us.
We can also find space and grandness and home base within ourselves because there's always going to be waves of good and bad.
Waves of emotions and experience.
And we have a choice not to get totally carried away by every wave.
We have the choice to know that we are on the wave.
Actually,
We are like all ocean and that diversity of experience is part of what makes us human.
And our personal experiences,
Our personal story,
That's our unique power.
Take a moment and feel your seat or your feet on the ground or whatever part of you that are anchored down and really let your weight heavy.
Remind yourself that the earth,
The ground beneath you isn't going anywhere,
It's supporting you and you can settle your way down.
You can feel the ground holding you up and whatever arises through this practice,
Physical,
Mental or emotional,
Allow it to arise and know that there's space for any discomfort.
There's space for your relationship as is comfort without having to sacrifice this feeling of groundness,
This feeling of belonging,
This feeling of support at anchored base you have right now.
Shift your awareness to breathe.
So you might start to notice your breath at your belly or your chest or the tip of your nose.
But wherever you choose,
You focus your attention on the inhale and exhale.
You are watching your breath.
A teacher of mine always says like you're seeing a friend in a crowd of strangers.
It's not like everyone else isn't there but you notice your friend in his breath.
The goal to liveliness is to convey the anchor so that when the mind wanders,
Just bring yourself back here.
The inhale,
Exhale that's happening all the time.
Whether we paid attention to it or not,
Just resting in this experience.
The inhale,
Exhale that's happening all the time.
The inhale,
Exhale that's happening all the time.
The inhale,
Exhale that's happening all the time.
The inhale,
Exhale that's happening all the time.
The inhale,
Exhale that's happening all the time.
The inhale,
Exhale that's happening all the time.
The inhale,
Exhale that's happening all the time.
The inhale,
Exhale that's happening all the time.
The inhale,
Exhale that's happening all the time.
The inhale,
Exhale that's happening all the time.
The inhale,
Exhale that's happening all the time.
The inhale,
Exhale that's happening all the time.
In this final moment of practice,
Just check in with yourself.
Senses into that grounding.
If there's any space,
Any goodness and light,
Really notice what it feels like,
Where it lives.
Soak it up and enjoy it.
Know that this is the art of you.
You are ready.
Just take a deep breath in yourself,
Into your body,
The space that you're in.
If it feels right,
You can bring your hand into your heart and just take a moment to notice the effect of your practice.
And send yourself a warm thank you.
Acknowledge your effort.
You showed up.
Showed up for you,
For me,
For all of us.
Whenever you're ready,
Flip your eyes open.
Thank you so much for joining me today.
I'm Linda Chow.
Follow me for more mindfulness meditation.
Until next time,
Be present.
