Landing & Grounding 

Take a moment to land in the body.

Bring awareness to the body, which is always in the here and now, and notice the touch of your feet on the ground.

What other parts of your body touch the ground?

How does it feel?

Be curious.

As you bring awareness to the touch of your body on the ground, let your mind anchor itself to that.

Do you notice any sensations at the site of the contact?

Begin to draw an outline of the body on the outside. Follow the shape from the crown of the head to the base of the body, and complete back at the crown.

Pause here for a moment as you arrive fully in your body.

Move awareness to the inside of your body now. Do you notice anything there? 

Observe without judgement or expectation.

From the internal landscape, move your awareness to the breath and watch as it enters and leaves the body naturally.

Notice how your body accommodates the breath: expanding and contracting.

As you observe the body and the breath, the mind can become present - mind, body, breath - three become one.

Pause in this place of being - be here now.

Silent meditation noticing body, mind and breath

Start in a comfortable seated position, use support if needed.
Feel the touch of your body on the ground, notice the connection.
Take your time to settle, it’s a process.
Take a trip around your body forming an outline in your mind's eye. In this way, the bodymind is present.
Next bring awareness to your breath.
Notice its quality and location, how does it feel?
As we sit with air we invite spaciousness and quietude.
Breathe in and out, noticing movement in the body. When you feel ready, settle into stillness.
Notice where your mind wanders and bring it gently back.
You have choices:
Observe the body and its language of sensation; its touch on the ground; its rise and fall with the breath.
Observe the mind and its wandering nature; watch as it goes in and out of focus; notice it enough to bring it back.
Observe the breath, its ebb and flow; play with it; deepen it; listen to it; become it.
And if that is not available, and wandering is present, let it be welcome.

Hold the All gently.
Be kind, smile at the agitation and wriggles.
And when you’re ready to end the practice, invite movement and open your eyes.

A moment with your senses 

Find somewhere quiet to stand or sit on the ground.

1. Name five objects you see around you.

2. Name four things you can hear around you.

3. Find three things you can touch right now.

4. Identify two things you can smell.

5. Name one thing you can taste.
   

Take a moment to focus on these things for your mind to settle.

Balancing our being, our parts, ourselves brings the world into clearer and softer focus. Being in balance regulates the nervous system and calms us.
If the mind is agitated, finding mental balance will help us think more clearly and rationally.
If the body is balanced we make space for other parts and layers to be considered.
If emotions are balanced we feel stable and find more presence.
There are many singular benefits of being in balance but an overarching one is that we find ourselves present, whole and connected and from this place, wellness is achievable and life is hopeful.

A gratitude practice

Writing down three good things that happen in a day has been reported to benefit one’s mental health and wellbeing.

As a daily practice, reflecting on the things you are grateful for, instills the capacity to notice goodness. This in turn expands the ‘goodness-noticing skill’ and has a wider positive impact on an individuals mental health, wellbeing and quality of life.

Having a practice like this can make you feel more satisfied with life. Or if you are in deep pain, it can help you find small cracks in the darkness to let the light in.

Each day, morning or night, write down three things you are grateful for.

Don’t repeat the same ones daily. 

Instead dig a little deeper, go a little further, look for small gems you may have overlooked.

Notice how gratitude shows up in odd moments throughout the day; when you notice something touching you and you put it in your back pocket for the journal later! This flavour of gratitude can become part of your life, bringing with it positive change and lightness of being.