Grounding For Preparing For Deep Work

When we’re about to face something painful, the mind tries to avoid it. It speeds up, distracts us, or pulls us away. And if we’re already agitated, real inner work can’t happen.

This short grounding meditation helps you create safety in your body before approaching something vulnerable or challenging. You’ll rest your attention on your breath and your heart, allowing whatever is present without fixing, fighting, or analyzing it.

Rather than pushing through defenses, this practice shows you how to soften them through presence. You’ll learn how to stay with yourself long enough for agitation to settle and clarity to return.

Use this meditation before journaling, therapy, difficult conversations, or any inner work that feels intimidating. You can also stay longer if your body needs more time.

You’ll know when you’re ready to go deeper. This practice helps you get there gently.

Image by Ria Sopala.

Transcript

So,

If everybody can find a comfortable position,

Go ahead and close your eyes.

Take a deep breath.

Let it out with a sigh.

Okay.

And give yourself a minute to just be with yourself.

If your mind and body start grasping for something on the outside,

Just come back to wherever that sensation is,

Wherever that feeling is coming from.

If your mind told you to go up to get this thing,

To fix this thing,

To text this person,

Try to find where in your body is holding that tension,

That anxiety,

That hunger,

That thirst,

That joy.

And just keep breathing while staying present here with yourself.

At about this point,

Some part of you might be trying to fix a problem,

Solve something,

Think about what I just said,

Want to get up.

And I want you to see if you can find the place within yourself that has that tension.

Rather than getting up or thinking,

See if you can find the place,

Space,

Thought that says you need to do that.

And just sit with it.

Let it ride past as you observe.

And then,

If you don't feel settled yet,

I want to give you permission to stay with your eyes closed and following the sensations,

Just listening to my voice but having a priority on your body.

Because all of this work requires a level of calm.

And if you're trying to force yourself to listen to information as if that'll solve your problem from a body and mind in a heightened state,

It won't work.

So if you need to keep your eyes closed,

Even if it feels strange,

Focusing on your body until you truly feel calm today,

I give you permission.

And I hope you give yourself permission to do so.

But if you feel ready to hear and to work on these scary things,

Then wiggle your fingers and toes.

Give yourself a bit of a stretch or a yawn.

And when you feel ready,

Go ahead and open your eyes.