Meet the Now

Grounding.
Have your notebook ready. Begin here before any other exercise.
Sit somewhere quiet.
Follow your breath up and down through your body.
Bring your attention to your feet.
Feel your feet in contact with the ground.
Move your attention from your feet up through your legs to your pelvis.
Breathe toward that place.
Follow your breath up along your spine.
Follow your breath down through your throat, heart, solar plexus and belly.
Follow your breath up your spine to the crown of your head.
Follow your breath down through your crown, forehead, nose, lips, throat, heart, solar plexus, belly and pelvis.