Rooted & Held: For Low Mood, Numbness & Self-Blame

This meditation is for those times when you feel in a low mood, stuck in a mental loop, or a bit numb inside — and for the layer of self-blame that so often gets added on top. If those words aren't quite right, feel free to name what you're actually experiencing as you settle in.

You won't find platitudes here that bypass where you are, or instructions to "be more positive." Instead, this practice offers a place to land that doesn't judge, and a body-based sense of support that's readily available.

The arc begins with somatic cues to help you find a stable base in your body and your connection to the earth beneath you. From there, we take in eight affirmations of steadiness drawn from among many wisdom traditions — Judaism, Christianity, Taoism, Jainism, Hinduism, Sufism, and African and Lakota tradition — each offering its own image of what it means to be rooted, held, and unshaken.

Background music by Christopher Lloyd Clarke, licensed through Enlightened Audio.

Transcript

This meditation was inspired by those times when we may feel in a low mood, Stuck in a mental loop, Or a bit numb inside. If these words are close but not spot on, Feel free to name what it is that you're experiencing more precisely as you dive in. With this meditation, You won't find platitudes that bypass where you are, Nor will you find instruction to be more positive. Rather, My hope is that you'll find a welcome place to land. That you'll find support that doesn't judge. And some eternal truths that provide nourishing sustenance. The arc of this meditation will begin with somatic cues to explore a stable base in your body. And from there, We will take in eight affirmations from the world's great wisdom traditions. Let's begin with your body resting comfortably. Perhaps on a chair, Cushion, Your bed, Or the floor. And bringing your attention into your lower body. Feet and ankles, Legs, Knees, Hips. See if you can call upon your sense of touch. Bringing your attention to the sensations in your lower body. Being thorough and curious. Bringing your attention to the edges of the skin of the lower body. And take in the sensation of what your lower body may be touching. Perhaps it's fabric of clothing or a blanket or cushion. Perhaps you notice the sensation of air touching your skin. Just simply noticing the sense of touch that's alive in the lower body. Noticing the finer qualities of what your skin is touching. Does it have a texture? Perhaps you sense softness, Firmness, Or both. Does what you're sensing have a temperature, Perhaps coolness or warmth? Continuing to notice the sensations in your lower body. I'll invite you to do some gentle movement with your feet, Wiggling your toes, Tapping your heels a few times. And resting your feet, Begin to butterfly your knees. Moving them inward and outward several times. Noticing the sensations in your legs. And bringing your knees to rest. And now begin to rock your pelvis forward and backward. Forward and back a few times. Noticing what this feels like in your pelvis. Bringing your lower body to rest. Sensing the stillness. Allowing the stillness in your lower body to deepen. Allowing your experience just as it is. Gently letting go of any urge to evaluate your experience. Simply noticing your experience just as it is. As you notice the experience of your lower body, Bring your attention also to the earth beneath your lower body. Noticing any distance between your body and the earth. Continuing to explore with gentle curiosity your lower body and mind. And your connection with the earth. Like a foundation that is rooted into the Earth. Perhaps you notice that the earth supports your body. Notice there is no argument, No evaluation from the Earth. No judgment toward you. Only support. Take in this support. Knowing there is tangible support for you to be here. Now. Gravity holding you toward the earth and the Earth rising to meet you with support. Continuing to rest in this support as you take in these truths from some of the world's great wisdom traditions. Sufi poet Rumi described his life's work as the root of the root of the root of the faith. Usul, Al-usul, Al-usul, Ad-deen. Reminding us that the most essential things are often deep, Deeper, And deeper still. In Jainism, Indra evokes earth and water to remind us that steadiness can manifest in many ways. We can be like the Earth in extending forgiveness to ourselves and others. We can be like a mountain in enduring difficulty. We can be like a rock in concentration and stillness. And we can be like the ocean in steadfast devotion. Water is again evoked when the Jewish prophet Jeremiah says that one who trusts will be like a tree planted by the water that sends its roots by the stream. Reminding us that a tree planted by the water as it flows receives provision even through drought and continues to bear fruit. The Christian mystic Hildegard offers a bright and expansive take on being rooted when she says Rooted in the sun, You shine with radiant light. Imagery of roots and wind are evoked by the African proverb. When the roots are deep, There is no reason to fear the wind. Reminding us that being firmly rooted allows us to be flexible in the face of rough and changing winds. Flexibility is highlighted also when the Tao reminds us that the hard and stiff will be broken. The soft and supple will prevail. The Lakota leader, Black Elk, Reminds us that we are all interconnected. Describing a vision in which he stood on the highest mountain, Seeing the whole hoop of the earth beneath him. And at the center was a great tree. Providing shelter for you, Me, And for everyone. In the Gita, The eternal tree is described with its roots above and its branches below. Reminding us that we are rooted in something even more enduring than the Earth. That there is an eternal source. And eternal sustenance for you and for us all. And now I'll invite you to return your attention to the body, The way you're resting. You can begin to stretch and move. And while this meditation is still fresh in your mind, I invite you to comment a word or phrase that stuck with you. And may you be enlivened as you go about your day.