Welcome to this grounding reset meditation for anxiety.
To begin,
Settle yourself into a comfortable position.
Let your body be supported,
Whether you're sitting or lying,
And if it feels safe,
Close your eyes,
Or you can soften your gaze.
And now take a slow breath in through the nose,
And exhale out through the mouth.
Again breathing in,
And this time a slightly longer breath out.
And now bring your attention to your body,
Observe the weight of your shoulders,
The muscles of your face,
And your jaw,
And if you can,
Let them soften.
Feel where your body meets what's beneath you,
The steadiness of the floor,
The support under your hips,
Or your back,
And know that in this moment you are held,
Now in ground.
Imagine roots growing from the soles of your feet,
And from the base of your spine.
These roots travel down deep into the earth,
Moving down through all the layers,
Safely grounding you,
And carry on breathing at your normal rhythm,
But with each exhale let your body release a little more,
Picture tension,
Any sense of buzzing,
Any worry,
Draining out into the ground beneath you.
You don't have to solve anything right now,
It's just you and your breath.
Imagine a soft light around you,
Close to your skin,
Like a warm cloak,
It's a boundary that says,
I am safe to be here,
I am allowed to take up space.
If it feels supportive,
Bring one hand to your heart,
Or to your belly,
And feel the warmth of your palm,
This moment of connection.
And now quietly,
In your own mind,
Repeat after me,
I am here,
I am breathing,
In this moment I am safe,
I am here,
I am breathing,
In this moment I am safe,
I am here,
I am breathing,
In this moment I am safe.
Take one more slow breath in,
And exhale gently.
Another breath in,
And another slow exhale.
Notice one sound around you now,
Observe one sensation in your body,
The flow of your breath.
And whenever you are ready,
Slowly begin to move your fingers and toes,
Return to your body,
Let the eyes open softly,
And know that you now carry this steadiness with you throughout the remainder of your day,
You can return to it at any time with your breath.
