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Mindfulness meditation. Grounding yourself with the earth, getting yourself comfortable either in a chair, laying on a mat on the floor, or on your bed. Make sure you're warm and comfortable and feel safe, feeling the spine straight and lengthened. Yet relaxed lengthening the neck, tilting the chin down slightly and you can close your eyes or you can gaze forward. Whatever you feel more comfortable and noticing now. Where you feel the breath the most in the body. You sit in the nose as you're breathing in, you can feel the coolness as it hits the back of your throat. And as you're breathing out, you can feel the warmth tickling the top of your lip. Or you may notice as your chest rises and falls as you breathe in and you breathe out, or your belly expanding and contracting. Or you may notice your whole body breathing. Just focus on the area where you feel the breath the most, and gently lengthening the breath to account of three or four. So as you breathe in, you count to three. So as you're breathing in, you can count to three or four. And as you're breathing out, you can count to three or four in your own time. And you may find that counting restricts your mind. So you can say phrases. Such as I know I'm breathing in and I know I'm breathing out. So all you're focusing on is your breathing and your counting. And you may find that thoughts arise. Just gently bring yourself back to the weight of your body on the ground or on your chair and the breathing in your body. I. And if thoughts rise again, don't push them away. Allow them to be there and gently bring yourself back to your weight of your body on the ground or the chair. And your breathing and your counting. Gently bring yourself back to feeling the weight of your body on the ground, or your chair and your breathing, and you're counting. And as your thoughts may arise, don't judge them. It's all very normal. But you may be able to label them. So you may think, this is worry, this is anxiety. This is my job list. Allow yourself to label them if needed, and then bring yourself back to your breathing and your counting. And now becoming aware of your out breath and noticing as the body releases the breath, it relaxes. And maybe the mind can learn from this. As the body breathes out and relaxes, the mind can release all involvement with thinking and begin to settle. And now releasing all control of the breathing and counting, and allow the breath to come back to its natural rhythm and feeling the body on the ground or on the chair. I am noticing where you feel the contact of your body with the support, the pressure of the feet, thighs. Lower back, shoulders, arms, hands, and feeling the temperature around your body. And noticing any sensations in the body that's attracting your attention, and let your focus sit with these for a moment or two. No judging, just noticing and feeling your breath rhythmically, rocking you. As we lay here or sit here connected to the ground on the Earth, on Mother Earth and allow yourself to surrender to the support of the ground and letting go just that little bit more. And feeling the ground holding you, supporting you feel the physical contact to the ground beneath you. Noticing gravity holding you and pulling you down. Notice where you feel the back of your body if you're laying down, connecting into the ground. Or your feet on the ground and the earth. And if you can feel your heart pulsing, you may be able to start to feel your heartbeat against the contact of the floor or the back of your chair in connection with the earth and the ground. And if you're sitting, you can put your hand on your heart. To feel your heart beating underneath your hand and imagine the pulsing of your heart in your feet. So as you lay here or sit here breathing deeply and slowly. You may start to feel your body being rhythmically rocked with your heartbeat and your breathing, and if you can't feel it, that's okay. Your body is connected with the ground anyway, and there's no right or wrong way to do this. Breathe and surrender. Let go of your body into the support of the ground or the chair. Breathe and rest. And allow your natural rhythm to flow through you. Letting each pulse of your heartbeat relax your body, breathing in and breathing out. Feeling your natural rhythm, surrendering yourself to gravity. Breathing deeply and being held, breathing deeply and feeling rebalanced. Breathing deeply and finding your natural rhythm, and breathing and breathing deeply, and finding your natural rhythm, breathing deeply and feeling nourished. And breathing deeply and feeling rebalanced and replenished and breathing deeply. Feeling back to being you again and taking a deep breath in and releasing it slowly and letting go. Just that little bit more and notice how your body feels right now. Feeling safe, supported and held your body supports your mind unconditionally. Just like the ground supports the body unconditionally, mind resting in the body and the body resting on the ground, becoming aware of the space all around you. You have nowhere to go, nothing to do right now. And nothing to achieve, just simply being here in this moment and feeling the weight of your body on the ground or in the chair. You can begin to become aware of your fingers and toes, your legs, your arms, and your body, and bringing yourself back into the environment very slowly, gently opening your eyes and allowing yourself to rest there a while. Until you feel comfortable to move on to the next task of your day, slowly, kindly, and with intention.