As this audio podcast jumps right into the meditation, without any "administrative announcements" please review the following steps in preparation for this Guided Meditation:

• Find a comfortable position - either lying down or sitting comfortably (and safely - don't fall out of your chair if you fall asleep).
• A silent space free of external distractions is best.
• Gently close your eyes or fix a low gaze, letting your eyelids rest naturally.

Now listen intently as Will guides you through this meditation. 

If you get distracted, make note of the distraction and gently bring your attention back to the practice. 

If you fall asleep, don’t worry. You probably needed the sleep! This podcast will be here for you whenever you wish to return to it. 

You're encouraged to visit my Patreon page. If you find value in this podcast, please consider supporting its production. https://www.patreon.com/will_i_om

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Grounding through body awareness.

Find a comfortable seat.

This could be on the floor, on a cushion, or on a chair.

For this meditation, we want connection to the ground.

So if you're sitting on a chair, plant your feet flat on the ground,

and if you're sitting on a cushion, take your cushion to the floor.

Either sit on your knees with your shins and the tops of your feet, rooted to the

earth, or cross your legs and arrange the height of your cushion so your knees

are lower than the height of your hips.

Once you're comfortable in your seat, sit up tall, close your eyes and gaze

softly at the ground ahead of you.

Seal your lips and breathe gently, quietly and slowly in and out through your nose.

With every exhale breath, allow the weight of your body to release

further down towards the ground.

With every inhale breath, notice an opposing upward lifting energy that

lengthens your spine a little bit taller.

With each exhale breath, release the shoulders, hips

and legs toward the ground.

With each inhale breath, feel a gentle lightness, a gentle, upward lifting.

Rest here for a moment, finding a balance between these two breaths.

Grounding exhale.

Upward lifting inhale.

Now take your attention more towards the exhale breath.

Let each exhale breath take a little more time than each breath in.

Lengthen and extend the exhales gently and comfortably without trying too hard.

Now notice all the points of your body, which are touching down and

connecting to the ground below you to the earth, the soles of your feet,

or your ankles, your shins, your sits bones, the backsides of your thighs.

With every exhale breath, as you further ground by releasing energy down to

the earth, imagine that each of these connection points expands a tiny bit.

They widened the way water spilled on the floor slowly begins to spread.

And if at any time you feel as though you're melting down a little too

much, just remember the accompanying lightness of each breath in.

Rest here, aware of this play and this connection between the solidity of your

body and the firmness of the earth.

And now of course the mind is still active, perhaps very active.

Anytime that you notice the mind has wandered off chasing a thought..

Spend no time wondering why.

Spend no time wondering on what.

Spend no time judging the meditation or yourself as good or bad.

Simply bring the mind back to the body.

Check back in with your sense of the weight of your body, the form of

your body, the solidity of your body.

Get very curious about the sense of your body.

Is it heavy?

Is it light?

Is it still, or in motion, solid or fluid?

Be present with the body right here right now with the body, seated on your

chair or on your cushion, in touch with the ground, relatively still, physically

stable, rooted, grounded, neutral.

From this place of stability, continue to notice when the mind wanders off

and as many times as you need to, bring the mind back to the body, back

to this anchor of the form of your body stable and connected to earth.

Notice the body as Homebase for the mind.

Wherever the mind goes, the body remains grounded.

And whenever you notice the mind has gone, the mind has

the grounded body to return to.

Before you open your eyes, check in one more time with the space in

which your body meets the ground.

Breathe out.

Release down into the space, into the ground.

Breathe in and push down into the space as you open your eyes.

Stay here for three to five breaths with your eyes open, still aware of your body

and the support of the ground beneath you.

And as you rise up to stand, be aware that to do so you press down