So now just taking a moment to

settle in to your meditation posture.

And if you haven't already, just

allowing the eyes to gently close.

And as a way of grounding the fullness

of your awareness in this moment,

just letting awareness flow all

the way down and touch the ground.

So feeling the sensations

in the soles of your feet.

And just feeling the soles of the

feet touching this surface beneath.

And feeling all the sensations

here on the soles of the feet.

There may be pulsing pressure, tingling,

sensations of textures, perhaps.

Even if your feet are not on the

ground, you can still do this.

Just tuning into the sensations

at the soles of the feet.

And now bringing awareness to the

sensations of breathing in the belly.

And you might like to place a hand

or perhaps both hands on the belly

and just bringing the full attention

to the sensations of the breathing.

Just feeling the hands and

the belly rising on the inhale

and falling on the exhale.

And now drawing the focus

into the chest area.

An area sometimes referred

to as the heart space.

Just bringing your full attention

to the center of the chest.

And you might like to place again a

hand or both hands over the chest.

And just with your attention here, just

feeling that gentle flow of the breathing.

So these are three ways that you can

ground awareness in the present moment.

The first is by feeling the touch of

your body against the ground and the

soles of the feet, or you can place hands

on the belly and feel the breath here.

Well, the same thing with the heart space,

placing hands over the chest and feeling.

the breath here.

These are three really powerful

ways that you can ground your

awareness in the present moment.

So as this practice now begins

to draw to a close, you might

like to just relax the hands back

down to the lap or in the knees.

And, and bring awareness to the whole

body sitting here, breathing now.

So if you feel a bit caught up,

stressed or just needing to find

your center again, you can ground

your awareness in the here and now

by either placing your hands on the

belly or the chest, feeling the breath.

Or you can simply let awareness flow

down and touch the ground, feeling the

soles of the feet and your connection

point to the ground beneath you.

It's such a simple and effective

way to reconnect to your calm

center and a steady awareness again.

And I'm wishing you a wonderful day.