10 Minutes Grounding Meditation For Overwhelm And Stress

Feeling overwhelmed? Instantly ground yourself by visualizing roots growing from your feet deep into the Earth. Release stress with each exhale, and reconnect with stability and calm in just a few moments.

Transcript

Welcome to today's meditation,

Especially catered for anyone who's currently feeling overwhelmed and needs to ground whether you are at work,

At home or simply in your own space and your mind feels very active and you are in need of some grounding and calming.

So a little brief introduction,

When the mind is active we're activating the air element and this is what drives anxiety,

Overthinking,

Some kind of fear,

Worst case scenario,

Behaviours and with this meditation of course if you're in a state of emergency please speak to someone in the physical realm,

Please seek immediate help.

This is really for mild anxiety or a little bit of overwhelm at work or simply you need some grounding to get out of the head back into the body so we're going to connect back to the earth element and with this I will get started.

So find your comfortable seat,

Either you're sitting or you're lying down.

If you're sitting you can sit cross-legged on the floor or you can sit on a chair and have your feet flat on the floor.

If you can take your shoes off even better it's good to feel the soles of the feet onto the floor and close your eyes,

Feel the support of the floor or the chair beneath your seat,

Feel the support of the wall the back of the chair behind your back or maybe you're lying down and you're feeling the support behind the whole back of your body and take one big breath in through the nose,

Inhale in,

Inflating the chest,

Inflating the belly,

Softening the belly,

Softening the back and exhale out through the mouth again inhaling through the nose,

Inflating the belly,

The chest,

The back,

Feeling that whole torso with air and exhale out and one more time really softening the belly.

Usually we tend to hold our tension there so relaxing belly,

Relaxing the shoulders,

Relaxing the jaw,

The area between your eyebrows and taking one big inhale through the nose,

Inhaling,

Cleansing breath and exhale out with a sigh out if you feel comfortable doing that and slowly find some ease,

Allow your natural rhythm of the breath to kick in inhaling and exhaling through the nose if that's available to you and just observing the air flowing in and out through the nose and focusing on the parts of your body that are on the floor,

On the chair,

Really feeling the weight of your body in the chair,

In the floor,

On the bed and the support that you're on and feel that support from the earth,

Feel the weight of your body,

Of your bones,

Of your muscles,

Of your flesh,

Feel the support of the earth holding you.

You don't need to hold onto anything right now,

You can just fully let go into the present moment,

You can fully relax,

You know the earth holds you,

It supports you,

It maintains you upright,

Maintains you held in whatever position you're in and really,

Really allow all of your muscles to soften starting from the crown of the head,

The forehead,

The eyebrows,

The nose,

The eyelid,

The cheek,

The jaw,

The mouth,

The tongue,

The neck,

The shoulders,

The upper chest,

Belly,

The whole back,

The pelvis,

The legs,

The knees,

The lower legs,

The ankle and feet,

The toes and all of the arms and hands and fingers.

Really feel your whole body relaxing and if there's any tension that your body is holding,

Bringing your breath or bringing a white light to this part of the body and allowing that tension to dissolve,

Observing that tension dissolving,

Really staying focused on the body,

On the weight,

On the muscles,

Softening and if there's any area still holding any tension,

Allow softening to get deeper,

Visualizing some roots underneath your seat,

Some roots underneath your feet,

Allow those roots to go deep into the earth and feel those roots really going deep,

Crisscrossing,

Growing wide.

Visualize maybe the life that is under the earth around those roots,

Maybe it's a little worm,

The mycelium,

The mushroom,

All of the life that exists underneath the soil.

And through those roots maybe visualize yourself releasing anything that you want to release into the earth.

It might be releasing a thought,

Releasing a fear,

Releasing whatever,

Just don't attach to it,

Release it.

The earth will compost it,

Transform it for you.

Maybe even with the next inhale and exhale,

Just with the exhale visualize that which you're releasing being released,

Disappearing into the soil through those roots.

And then asking yourself,

Maybe checking in with your heart for a second,

Asking yourself what you need,

If you need support,

If you need rest,

If you need nourishment,

If you need calm,

If you need peace,

Whatever it is that you need right now,

Trust whatever comes through.

And visualize your roots drawing that in from the soil of the earth back into your body,

Through the soil of your feet.

Visualize that which you need,

That which you're calling in,

Coming through,

Nourishing your body,

Filling it up with life,

With energy,

With nourishment.

Feel that coming through.

Allow the whole lower part of the body,

Upper part of the body,

Up until the head,

Up until the end of your fingers and toes,

Being filled up with that which you're calling in.

Feel maybe all of your cells receiving that nourishment,

That which you called in,

And allow yourself to really ground into this present moment,

Cultivating that sense of ease,

Of serenity,

Of calm,

And reminding yourself that everything is okay,

Everything is going to be okay.

The only thing that matters is this present moment.

If your mind is getting distracted,

Just bring it back to this present moment,

To your breath flowing in through your nose,

In and out,

With each breath in and each breath out,

Observing the rising floor of your chest,

Without controlling the breath,

Just observing.

Observing the movement of your diaphragm,

Of your belly,

Just observing.

And eventually connecting again to the points of contact between your body and the floor,

Your hands on your lap,

The back of your wrists,

On your back wrists,

And just observe how you're feeling as your body,

As your heart,

As your mind,

Without trying to fix it,

Without trying to change it,

Accepting what is.

And taking one big breath in through the nose,

Exhaling out with a sigh,

Bringing awareness back into the room,

Viewing the four walls,

The chair or the support that you're currently on,

And when you're ready,

Slowly start opening your eyes,

Going back into the space,

Giving yourself a sense of gratitude for making that time to connect within,

To ground,

Connect to the earth element,

And reminding yourself that this practice is always here,

Always something you can tap into at any point.

Feel free to eat something,

Drink some water,

Ground yourself back to the earth,

And if you need to further calm your nervous system down,

You can go outside,

Maybe plant your feet onto the earth,

Maybe take some time to observe nature,

Observing a tree,

Observing the sky,

Observing something that is happening without our control,

And just placing all of your attention and focus on that one thing,

And with this we'll leave you and wishing you a beautiful rest of the day.