From Anxious To Anchored: 5 Minute Somatic Grounding

Feeling anxious, overwhelmed, or disconnected from your body? This somatic practice guides you back to ground through your feet, the foundation of your physical presence. Using gentle tension and release combined with focused awareness, you'll practice shifting from scattered to anchored. By tuning into the sensations in your feet and their contact with the earth, you'll discover a simple, powerful tool for finding stability whenever you need it.

Transcript

This meditation is designed to help you feel more grounded and settled.

You can start by bringing the attention to the feet and just pressing down,

Noticing the contact with the surface beneath you.

And then we'll begin releasing some tension.

First,

Tensing the feet by curling the toes on the in-breath and then releasing the tension with the out-breath.

And curling with the in-breath and releasing the tension on the out-breath.

And one last breath in,

Curling the toes,

Filling that tension and releasing.

Fully relaxing the feet on the out-breath.

And then just notice the sensations in the feet.

You might notice temperature,

Maybe the sensation of socks or the floor.

Notice tingling or pulsing.

Notice any sense of rootedness,

Any sense of the feet being settled or held and supported by the surface beneath you.

And you might take a few more deep breaths,

Imagining that with each in-breath you can draw up that sense of groundedness into the whole body.

And on each out-breath,

You might allow the feet to anchor and root even more firmly into that support beneath you.

And then taking one final deep breath in,

Drawing in that groundedness.

And one slow,

Relaxing breath out through the mouth,

Settling and anchoring even more fully into those rooted feet.

And then when you're ready,

Opening the eyes.

Thank you for meditating with me.