Hi, welcome back to your Daily

Mindfulness.In today's session.

I'm going to share a five-part

sequence that you can do if you

want it to meditate on your own.

So this five-part sequence is an acronym.

I call it the GRAIN acronym, stands for

ground, relax, accept, invite, nourish.

I'll walk you through each of those.

So the first step, ground.

This involves just

settling into your posture.

So often we're caught in our thoughts.

So getting into your body, feeling the

surface beneath you, feeling the sense

of support of the earth beneath you is

powerful to help us drop beneath some of

the noise in our mind and feel a sense

of being held beyond just our own bodies.

So we ground, feel our feet on

the floor, feel our butt in the

chair, feel the earth beneath us.

Once we do that, then we go to relax.

And this is an invitation

to relax into ourselves.

We might not get into an ultimate

relaxed state, but we can

relax around whatever is here.

I like to invite the jaw to soften,

the shoulders and the belly.

And if you listen to my meditations, you

know that that's a core part of every

meditation, jaw, shoulders, and belly.

So we just relax into what's here.

The A stands for accept.

And here we're just meeting the

truth of what's here right now.

And you can use the phrase,

'this moment it's like this.'

You may notice that there's

some discomfort in your

body, some sounds around you,

something that feels unresolved.

And you just say to that experience,

this moment, it's like this.

You're meeting it as it is.

The I stands for invite, and this will

make up the majority of your meditation.

You're inviting your attention onto a

particular experience like the breath.

Or if it's a body scan,

it would be the body.

And the reason we invite is because

we don't want it to be forceful.

We want to entice the mind

into the present moment.

And so we're just exploring what

could we be compelled by with what

we're, what we're focusing on.

If it's the breath, can

we just notice, oh yeah.

What is the breath like?

Feeling the inhale, feeling the exhale.

Can we notice that space between

the end of the inhale and

the beginning of the exhale.

We're inviting our attention there.

And then N is the latter part of the

meditation where we just take some

time to nourish what is good in us.

You can bring this throughout the

entire meditation where you infuse a

sense of heartfulness and compassion.

But I like to, at the end, just maybe

take a minute or two to just focus on

what am I grateful for right now, or to

feel like what is good in me right now.

My body breathing a sense of ease, even

appreciating that my mind can think.

We're nourishing the good aspects

of us so that we don't lose sight of

that as we continue on in our day.

So this is GRAIN.

Ground, relax, accept, invite, nourish.

The first three ground, relax, accept,

you can do this in a short period

of time, 30 seconds to a minute.

Invite can make up the

chunk of your meditation.

And nourish can happen at the end.

It's simple framework you could

use if you want to practice

meditating without guidance.

Of course, you have all of our

meditations here at Mindfulness.com.

So you're welcome to continue

with those practices.

This is just an additional tool that

you can use in your own journey.

Thank you for your practice.

Let's settle in for today's meditation.