Hi there,
My name is Yosra and today we will be practicing a mindful meditation to help you ground and connect back to yourself.
Let's begin.
Find a comfortable position,
Maybe that's seated in a chair,
Pillow,
Or any other comfortable surface.
Placing feet or sitting bones down,
Take a moment as you settle into the space,
Coming to an upright position,
And if it feels available,
Placing hands anywhere along your body,
Perhaps on your legs or over the heart and abdomen,
Feeling that sensation of connecting to yourself,
Feeling in right here,
Right now,
Wherever you're at.
As you take a breath in,
Start to send awareness into your feet,
Down through the big toes,
The baby toes,
Each toe in between,
Feeling into your heels,
Taking a breath in as you settle into that sensation in the toes and your heels,
Feeling feet connecting with the earth,
Taking in another breath as you ground into sit bones,
Maybe taking some movement,
Small shift,
Finding balance,
And finding your neutral,
Feeling through your feet,
Grounding down through every single toe,
Feeling that sensation on your next in-breath,
Maybe you grow a tiny bit taller.
As you exhale,
Feeling the feet ground in,
Finding that sensation once again.
Good.
Now keep that sensation,
Noticing whatever it feels like,
Maybe a sense of lightness or heaviness,
Maybe a feeling of warm or cool in your feet.
Good.
Now let's continue that same sensation,
But connecting that with just the left side,
Holding on to that sensation through just the left toes,
Top of the foot,
Sole of the foot,
Holding in that sensation.
Good.
Drawing another breath in and exhale.
Good.
Let's take that sensation all the way from the left foot,
Bringing it to your awareness,
Drawing it up the left leg,
Across your body,
Down the right leg and into the right foot.
Good.
Holding on to that sensation,
That feeling of energy,
Whatever it feels like,
And feeling it through the right toes,
Sole of the right foot,
Through the outer,
The inner edges.
Good.
Taking one more breath in,
One more breath out.
Nice.
Let's take that sensation back up the right leg,
Across the body,
Down the left leg and into the left foot,
The left toes as they ground into the floor or the earth beneath you.
Good.
And one more time with the right side again,
Drawing that sensation up the left leg,
Across the body,
Down the right side and into the right foot,
Holding on to that sensation.
One more time,
Finding one more cycle with your breath.
Good.
Draw one more big breath in,
Big breath out.
Good.
With this next inhale,
Can you lengthen out the top of your head?
And with your exhale,
Bringing that awareness,
Presence,
Energy,
Sensation into both feet,
Into the sitting bones,
Whatever is keeping you grounded here and staying with that sensation for the next few moments.
Slowly start to draw in one more breath in through your nose,
Open your mouth as you exhale,
Sigh it out,
Let this practice go.
Well done.
I hope you come out of this practice feeling mindful,
Grounded,
And a little bit more connected with your body.
Thank you for practicing with me today and I hope to practice with you again.
