Mindful Monday: (Being at Home: A Grounding Exercise)

Introduction:

Your physical body is your mobile residence, the only one you have in this lifetime. You literally travel through life in your body. It is wonderful to know where you are, to feel fully present in your body. This exercise will guide you to connect with your physical self, fostering a sense of grounding, safety, and peace.

Instructions:

1. Find a Comfortable Position:

   • Find a quiet place where you can sit comfortably.

   • Ensure your feet are flat on the floor, and your spine is relatively straight but not rigid.

   • Rest your hands gently in your lap or on the arms of your chair.

   • Close your eyes gently, or keep them softly focused on a point in front of you.

2. Connect with Your Seat:

   • Bring your awareness to your hips and the chair.

   • Notice the pressure of your hips against the seat.

   • Feel the texture of the fabric or material of the chair.

   • Observe the temperature of the seat against your skin.

   • Simply notice these sensations without judgment.

3. Ground Your Feet:

   • Shift your attention to your feet on the floor.

   • Feel the weight of your feet pressing into the surface.

   • Notice the contact of your soles with the floor.

   • Feel the coolness or warmth of the floor beneath you.

   • Sense the stability and support the floor provides.

4. Align Your Spine:

   • Feel your spine rising upward, supporting your posture.

   • Imagine your spine lengthening, creating space between your vertebrae.

   • Allow your shoulders to relax and drop slightly.

5. Observe Your Breath:

   • Bring your attention to your breath.

   • Feel the cool air gently entering your nostrils.

   • Notice the gentle expansion of your chest and abdomen as you inhale.

   • Feel the brief pause at the top of the inhale.

   • Observe the slow release of air as you exhale.

   • Feel the brief pause at the bottom of the exhale.

   • Continue observing the natural rhythm of your breath.

6. Feel Your Hands:

   • Bring your awareness to your hands resting gently in your lap.

   • Notice the feeling of your hands resting on your thighs, or on the arms of the chair.

   • Feel the temperature of your hands, and the subtle sensations within them.

7. Acknowledge Your Body:

   • Take a moment to appreciate your body, your mobile home.

   • Recognize that your body allows you to experience this moment.

   • Feel gratitude for the sensations and experiences your body provides.

8. Affirmation:

   • Silently repeat or say aloud:

   • "I am present in my body, my home."

   • "I am safe, grounded, and at peace."

   • "I am home, within myself, and I am safe."

9. Return to Awareness:

   • When you feel ready, gently open your eyes.

   • Take a moment to notice your surroundings before moving.

   • Carry this sense of grounding and presence with you throughout your day.

Notes:

• Practice this exercise regularly to enhance your connection with your body.

• Allow yourself to fully experience each sensation without judgment.

• If your mind wanders, gently bring your attention back to the present moment.