Duration: 5-10 minutes
Posture: Lying down (or sitting/standing if preferred)

Step-by-Step Guide

1. Find a Comfortable Position
   • Lie down on your back with your arms at your sides.
   • Close your eyes or keep them softly open if you feel sleepy.
   • If needed, adjust your posture (e.g., lifting your arms slightly) to stay alert.
2. Begin with the Breath
   • Take a deep breath in through your nose… and slowly exhale through your mouth.
   • Allow your breath to settle into a natural rhythm.
3. Focus on Your Feet
   • Bring your attention to your feet.
   • Notice any sensations—warmth, coolness, tingling, or pressure.
   • If your mind wanders, gently return to this anchor.
4. Move Up Through the Body
   • Toes → Calves → Knees → Thighs
   • Observe the weight, tension, or relaxation in each area.
5. Feel Your Connection to the Ground
   • Notice the boniness of your spine, the sensation of the ground supporting you.
   • Feel your shoulder blades, back, and hips pressing against the surface.
   • Sense your head resting and your heels grounding into the earth.
6. Notice Without Judgment
   • If thoughts arise, acknowledge them gently and guide your focus back to your body.
   • Simply observe sensations without trying to change them.
7. End with Awareness
   • Take one last deep breath.
   • Slowly wiggle your fingers and toes, bringing movement back.
   • When ready, gently open your eyes and return to the present moment.

This practice helps cultivate presence, relaxation, and awareness of the body. Try incorporating it into your daily routine for grounding and calmness

1. 

   Wow this meditation really helped me today. I was at school getting very anxious for a math test and then…