Grounding Presence: Connect To The Here And Now

In a world of constant distraction, the ability to be fully present is a superpower. This grounding meditation guides you to connect with your body, breath, and the space around you through a simple yet profound practice.

Beginning with the question "Where are my feet?", this meditation creates immediate embodiment, helping you drop out of anxious thinking and into the present moment. As you deepen your connection to the ground beneath you and the space surrounding you, you'll experience a natural shift toward calm alertness.

Music Credit:
“Calm 3: Ambient, Mindfulness, Meditation, Relaxation Music” by AudioInspirationMusic, licensed via Pond5

Image Credit:
Licensed photo from Dollar Photo Club (Image ID: 98592886)

Transcript

Hello,

This is Dr.

Eva Selhub and I will be presenting the grounding presence exercise.

The purpose of this exercise is to help you ground and be fully present before you do anything,

Especially communicate,

Enabling you to be more present and receptive.

Begin by finding a comfortable position.

You may sit or stand with your feet firmly on the ground.

Straighten your spine while also keeping your body relaxed.

You can imagine that there is a string attached to the crown of your head pulling you upwards with ease.

Rest your hands comfortably in your lap or at your sides.

Now you would like to connect to your foundation and ask yourself,

Where are my feet?

Where are my feet?

And feel the points of contact between your feet and the ground.

Where are my feet?

Imagine roots extending from your feet into the earth.

Where are my feet?

Feel the stability and support of this connection.

Where are my feet?

My feet are supported and connected to the earth.

Now widen your gaze to include your entire body and ask yourself,

Where is my body?

Where is my body in space?

And noticing the points of contact between your body and wherever you sit or the ground where you stand.

Feeling the weight of your body being supported by the chair wherever you sit or the earth upon which you stand.

Recognizing your physical presence wherever you are in the room,

In space.

Where is my body?

Connected to the earth,

Supported by the earth.

Right here,

Right now.

And shift your focus to your breath and asking yourself,

Where is my breath?

Where is my breath?

Aware of your breath now and the natural flow of your breath without trying to change it,

Just being aware.

Noticing the sensation of air entering and leaving your body.

Noticing how your breath connects to the present moment and space.

Where is my breath?

My breath is connected to the present moment,

To space,

To all there is.

Right here,

Right now.

And widen your gaze to include your entire body in space.

Your awareness of yourself and your body in space and ask yourself,

Where is my awareness?

Where is my body and my awareness in space?

And expand your attention to include all of your surroundings.

Noticing sounds,

Temperature,

Light without judgment.

And how your whole being feels being part of the space.

Right here,

Right now.

And saying to yourself,

Here I am.

I am present.

I am here.

Right here,

Right now.

Here I am.

I am present.

I am here.

Right here,

Right now.

And notice any shift you might be experiencing.

And set an intention to move forward.

Fully present.

Right here,

Right now.