Grounding, Gratitude & Love

In this session, we practice 'Grounding & Gratitude.' Begin by asking what I can see, hear, and feel. Then, take a slow deep breath with an audible sigh. Wait and allow your body to breathe in, then actively relax all the muscles in your body.

Foster feelings of gratitude to a person, pet, plant, place, or practice in your life.

Hand on the heart space, add to the words “I am here, now. And this moment is safe.”

From this space, grounded, mindful, we approach and accept what arises with compassionate curiosity and calm confidence; if we become ungrounded, return to practice.

Transcript

And welcome to the session. Invite you to take a seat. Or lie down. And get yourself comfortable. You can close down the eyes if you wish Just begin. By slowing down the breath. Breathing in through the nose low into the belly. And slept. Maintaining those slopes. Breaths. To take a moment to ground ourselves in the present moment. What can you feel in this moment? Feeling of the floor or the seat underneath you, Clothes upon your skin. The temperature of the room. The internal muscle sensations. Tensions. And movement. The breath. These are the sensations arriving in this moment feeling these sensations and saying the words I am here now. In this moment is safe. Taking another slow deep breath turning your attention to what you can hear. The sound of my voice. Sounds of nature. Traffic. Technology. Internal sounds. These are the sounds arising in this moment. Listening to those sounds. In saying the words. I am here, Now. And this moment is safe. Taking another slow deep breath. And turning your attention to what you can see. Behind closed eyes or open. Noting any colors. Shapes. Movements. Or lots. These are the sights arising in this moment. Looking deeply. And saying the words. I am here now. And this moment is safe. Taking another slow Take a deep breath in. If you like, On the out-breath. Adding a physiological sigh. Hmmmmmmmmmmmm slowly, Deeply breathing in. And then when you're ready. Breathing out. With the physiological side. Pausing at the bottom. Waiting for your body to be ready to breathe in. Then breathing in slowly and deeply. Hmmmmmmmmmm waiting for your body to breathe in. When it's ready slowly deeply. An audible sigh on the way out. Hmmmmmmmmmmmmmmmmmmmmmmmmmmmmmm and now on your next out breath. With your next sighing breath. Relaxing the muscles in your body. Dropping the jaw releasing the shoulders letting go of the belly groin. With your next out breath releasing. And relaxing all of the muscles in your body. Hmmmmmmmmmm maintaining the slow deep breath maintaining the physiological sign with each breath actively relaxing the muscles in your body. Hmmmmmmmmmmmmmmmmmm maintaining that process. And bringing forth. An image. And memory. Of vision. Something or someone you are grateful for. Picturing a person. Place. Or practice in your life. That brings you joy. That you are grateful for that you are happy exists. And holding that image in your mind or in your heart. And actively stoking. Those feelings of gratitude. Maintaining the slow. Deep breathing. The audible sigh on the way out. Relaxing the muscles in your body. And fostering feelings of gratitude. Someone. Or something in your life. Hmmmmmmmmmmmmmmmmmmmmmmmmmmmmmm the breath. Now adding the words I am here. In this moment. Is safe. Sigh. I am here, Now. In this moment. Is safe. Hmmmmmmmmmmmm I am here now. In this moment. Is sex. Hmmmmmmmmmmmmmmmm Soon we're going to sit together in silence. For 10 minutes. Continuing this process. Slow, Deep breathing. With an audible sigh. Actively relaxing the muscles in the body. Fostering feelings of gratitude. To someone or something in our life. Repeating the words I am here now. And this moment is safe. Continuing this process until we feel scented. And grounded in the Self. In the moment. We're in the hard space. And continue this practice from there. Or simply. Witness. What arises. Approaching and accepting it all. Compassionate curiosity. And calm confidence. Knowing that it if at any time. We become ungrounded. Or lost. You return to the practice. Slow deep breathing. Muscle relaxation. Gratitude. In the words, I am here now. And this moment is safe. Hmmmmmmmmmmmmmmmmmmmm Let's begin. Mmkay. If you'd like to maintain the meditation you are more than welcome to do so. Before everyone else simply returning. Back to their bodies. To the session. To their day. Will finish this practice of grounding in gratitude with. Some loving kindness meditation. Metta meditation. Placing your hand upon your heart space feeling the warmth of the hand upon your skin. Holding in your mind. Every aspect. Of yourself. Past. Future. A nine. Parts that are changing. And the potential. Physical. Mentu. Spiritual. Relational. And saying the words. Or the intention behind the words. May I be free of ill will. May I be free of suffering. May I be full of loving kindness May I be happy. Hmmmmmmmmmmmmmmmmmmmmmmmm May I be free of ill will. And be free of suffering. May it be full of loving kindness May I be happy. Hmmmmmmmmmmmm May I be free of ill will. May I be free of suffering. Happy full of loving kindness May I be happy. Hmmmmmm. . . . Thank you for joining me in this session I'll see you in the next one.