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From the Archives: In Case Of Emergency, Press Play: Grounded · We Didn't Plan for This Podcast

• 0:00
  SPEAKER_00: Hi, this is Adrian.
• 0:02
  SPEAKER_00: Welcome back to another episode of a case of emergency press play.
• 0:08
  SPEAKER_00: Have you ever noticed how your mind can be everywhere except where you actually are?
• 0:15
  SPEAKER_00: My mind is crowded with thoughts.
• 0:18
  SPEAKER_00: I can't seem to find my footing.
• 0:20
  SPEAKER_00: Grounding helps me reconnect with a sense of stability to come back to the present moment.
• 0:29
  SPEAKER_00: Let's take a few minutes to come back to what's actually happening right now.
• 0:35
  SPEAKER_00: Welcome to your practice.
• 0:39
  SPEAKER_00: Take a moment to settle into a comfortable place.
• 0:47
  SPEAKER_00: Allow the ground beneath you to support the weight of your body.
• 0:54
  SPEAKER_00: There is nowhere else to be right now.
• 0:57
  SPEAKER_00: Nothing to fix.
• 1:00
  SPEAKER_00: Nothing to figure out.
• 1:04
  SPEAKER_00: Just this breath.
• 1:08
  SPEAKER_00: Just this moment.
• 1:13
  SPEAKER_00: Slowly breathe in through your nose.
• 1:19
  SPEAKER_00: Gently exhale through your mouth.
• 1:24
  SPEAKER_00: Again.
• 1:26
  SPEAKER_00: Breathe in through your nose.
• 1:30
  SPEAKER_00: Exhale through your mouth.
• 1:37
  SPEAKER_00: Allow your breath to settle into a smooth and natural rhythm.
• 1:46
  SPEAKER_00: As your body softens, allow your attention to arrive fully here in this moment.
• 2:02
  SPEAKER_00: Notice your spine from your tail to your crown.
• 2:11
  SPEAKER_00: Allow your spine to feel spacious and long.
• 2:20
  SPEAKER_00: Soften your shoulders.
• 2:25
  SPEAKER_00: Unclench your jaw.
• 2:30
  SPEAKER_00: Close your eyes or just soften your gaze.
• 2:37
  SPEAKER_00: There is no perfect way to meditate.
• 2:42
  SPEAKER_00: Nothing to force or achieve.
• 2:48
  SPEAKER_00: Simply observe.
• 2:57
  SPEAKER_00: Witness yourself breathing.
• 3:02
  SPEAKER_00: Notice the inhale and the exhale.
• 3:12
  SPEAKER_00: Without changing anything, simply observe your breath moving in and out.
• 3:21
  SPEAKER_00: Your body already knows how to breathe.
• 3:27
  SPEAKER_00: Notice the pause after each inhale.
• 3:31
  SPEAKER_00: And the pause after each exhale.
• 3:40
  SPEAKER_00: Feel your chest gently rise and fall.
• 3:45
  SPEAKER_00: And your belly expand and soften.
• 3:52
  SPEAKER_00: When thoughts pull your attention away, gently guide yourself back to your breath.
• 3:58
  SPEAKER_00: Again and again without judgment.
• 4:15
  SPEAKER_00: Notice how your body feels now.
• 4:19
  SPEAKER_00: Calmer, softer, more grounded.
• 4:31
  SPEAKER_00: Carry this steadiness with you.
• 4:39
  SPEAKER_00: Whenever you're ready, begin to deepen your breath.
• 4:47
  SPEAKER_00: Slowly return your awareness to the space around you.
• 4:55
  SPEAKER_00: From my heart to yours.
• 4:57
  SPEAKER_00: Wherever you are right now, take a breath.
• 5:04
  SPEAKER_00: Loosen your grip a little.
• 5:09
  SPEAKER_00: Be bold.
• 5:10
  SPEAKER_00: Listen.
• 5:12
  SPEAKER_00: And be impeccable with your words.
• 5:16
  SPEAKER_00: Do meaningful work.
• 5:19
  SPEAKER_00: And leave things better than you found them.
• 5:23
  SPEAKER_00: We didn't plan for this.
• 5:25
  SPEAKER_00: But we're here.