Welcome to this meditation brought to you by Create the Calm.
Find a comfortable position either seated or lying down.
Let your hands rest softly at your sides or in your lap.
Close your eyes if that feels safe or soften your gaze toward the floor.
Take a slow,
Deep breath in and exhale fully.
Notice the support beneath you,
The chair,
The floor,
The bed,
Or the earth itself.
You don't have to do anything right now except arrive.
Feel your body resting fully into what holds you.
With each inhale,
Draw in steadiness.
With each exhale,
Release the tension,
The pressure,
And the need to hold everything yourself.
You are supported,
Right here,
Right now.
Now,
Bring attention to your breath.
Notice its natural rhythm.
Don't try to change it,
Simply observe it.
With each inhale,
Imagine drawing in calm and grounding energy.
With each exhale,
Imagine sending tension down into the earth beneath you.
Do a gentle scan from head to toe.
Notice your forehead,
Your jaw,
Your shoulders,
Your chest,
Your back,
Your hips,
Your legs,
And your feet.
With every point of contact with the surface beneath you,
Feel the weight of your body being fully supported.
Let gravity do its work.
Let go of the need to brace,
To hold,
Or to control.
Now imagine the earth beneath you as a living presence,
Solid,
Steady,
And completely reliable.
It doesn't judge.
It does not tire.
It simply holds you.
Visualize your body leaning into this support.
Perhaps your spine melts slightly into it.
Your shoulders drop.
Your chest softens.
Your legs release.
Every part of you is cradled.
If worries arise,
Notice them and imagine placing them gently into the earth.
The ground absorbs what you release,
The tension,
The expectations,
And the weight of carrying too much.
Feel how your body lightens as the earth takes it.
With each breath,
Feel yourself being nourished by this connection.
Imagine roots extending from your body into the earth,
Drawing up steadiness,
Resilience,
And calm.
You are held.
You are supported.
You don't have to carry everything alone.
Silently or aloud,
Repeat these affirmations with me.
I am held by the earth beneath me.
I can release what is not mine to carry.
I am grounded,
Steady,
And supported.
Let's say them again.
I am held by the earth beneath me.
I can release what is not mine to carry.
I am grounded,
Steady,
And supported.
Allow these words to sink deeply into your body.
Feel them settle into your shoulders,
Your chest,
Your spine,
Your legs,
And your feet.
Let them remind you that even when life feels heavy,
You are not alone.
Take one more slow breath in,
And exhale fully.
Feel the steadiness of the earth beneath you,
Holding you in every direction.
You can return to this feeling anytime you need it.
Now bring gentle movement back into your body by wiggling your fingers and toes.
Open your eyes when you're ready.
Know this.
You are supported.
You are steady.
You do not have to carry it all alone.
If this meditation has supported you,
I invite you to follow me here on Insight Timer,
So we can continue sharing these moments together.
