Right here’s a Pattern of the “Embody Mindfulness With This Grounding Meditation Script” Guided Meditation Script:
Learn slowly and spaciously. 1-2 breaths after every line or comma, 2-3 breaths of pause between every paragraph.
Grounding Physique Scan
For this meditation we are able to sit upright or lie down….
In both form, the backbone is impartial and lengthy.
With eyes open or closed, start by feeling into any physique components which might be touching floor.
Discover that connection, between your physique and the earth.
And permit your physique, to relaxation additional down. Down in direction of earth.
Equally, really feel right into a sensation, actual or imagined, of the earth rising as much as meet you, assembly your enjoyable, downward vitality with a elevate.
After which discover your toes.
Not essentially looking for sensation, however a easy consciousness, a noticing, witnessing the toes.
Each proper and left aspect physique.
You might really feel one thing, or nothing in any respect.
However stick with consciousness of toes.
After which consciousness of the ft. Proper and left foot.
The interior arches, the tops and bottoms.
Consciousness of ankles and heels.
Discover the shins. The calves.
The knees and the again of the knees.
Inviting in all sensation, or none, with equality.
Treating all that arises equally.
Spaciously.
Open to no matter arises, simply noticing.
Discover the thighs. Discover the hamstrings. Back and front aspect of the higher legs.
Discover the hips, exploring sensation within the pelvis, the glutes, the entrance, again and sides.
All 360 levels of the hips.
Draw consciousness as much as the stomach. Conscious of stomach motion with the breath.
Conscious of the low again, and conscious of the kidneys.
Whether or not or not this consciousness of inside organs is actual or imagined.
After which discover the chest.
Can you are feeling or hear your individual coronary heart beating.
Not solely by the entrance of the chest, however the again.
From the chest, conscious of the shoulders.
Ease within the shoulders as you discover proper and left, back and front.
