Ground & Protect

This meditation will help you feel more grounded and present. It will also help you protect your energy and shield against negative unwanted energies as you go about your day. We can encounter a lot of negative energy in the world, let's ground and protect ourselves.

Transcript

Hi,

This is Kathy.

This meditation today is going to be a ground and protect meditation,

So to help you feel more grounded,

Rooted,

And centered,

And also giving you some tools to help protect your energy.

Since we're all made up of energy and constantly exchanging,

Whether in person or online with people,

It's important to make sure we're protecting our energy so that we can stay centered and grounded in our own stuff and not absorb other people's.

So especially this is good just day to day,

But if you're going to be seeing any friends,

Family,

Or co-workers that maybe you feel a little off with,

Or they have a negative energy,

This can be a great practice to do beforehand.

So you can make yourself comfortable,

Whether you prefer to be seated or lying down,

Just let yourself settle into a relaxed position,

And just allow the spine to lengthen,

Relaxing the shoulders down away from the ears,

And you can let the hands rest in the lap or wherever feels comfortable for you.

You can choose to gently close the eyes or keep a soft,

Unfocused gaze.

This is always your practice,

So do what feels right for you today.

If you feel any discomfort during the practice,

You can always adjust the body as needed.

Let's begin by taking a couple of breaths to let go of the day so far,

Inhaling and exhaling through the nose,

Allowing yourself time to transition to a more relaxed state.

Give yourself this time to just be.

Nowhere to go,

Nothing else to do,

But giving yourself this time to just sit,

Be with yourself,

And the breath.

Allowing ourselves to just be,

And not constantly do,

Really gives the mind and body a chance to properly rest,

Heal,

And restore.

Inhaling and exhaling through the nose,

Just allow the mind and body to begin to slow,

Relax a little bit deeper with each breath.

Maybe notice,

Will you feel your body connect with the floor or chair?

Just feel the surface beneath you,

And notice how your body is fully supported.

As you feel the weight of the body,

Just allow the support beneath you to do all of the work,

Letting the muscles relax and let go,

Not need to do any work right now.

Our bodies work hard for us,

So let's let it rest for a bit.

Letting go of any tension or tightness,

Releasing any stress in the body,

And using the exhale to feel the muscles of the body let go a little bit more.

Relaxing the neck and shoulders,

Relaxing the tongue,

And the jaw,

And the facial muscles.

Let the abdomen be soft,

Letting the chest be open,

Inviting the breath to initiate,

Starting from the diaphragm up through the ribs and into the chest,

And as you exhale,

Allowing any lingering tension in the body to just let go.

And any time the mind wanders,

And it's normal to do so,

Just notice that it has,

And without any judgment,

Maybe even a small smile,

Just gently bring your attention back to the breath and the practice.

Noticing the sensations of the breath,

We can now invite the breath to deepen a little bit more,

Lengthening the inhale and the exhale.

Today we will practice the balanced breath by allowing the inhale and the exhale to be the same length.

So if you inhale for a count of four,

Exhale to a count of four.

You can find the length of breath that feels best for you right now.

No right or wrong,

Just listen to your body as a guide.

This breath practice helps to bring the mind and body into balance,

Helping us feel more present and grounded.

Practicing this at your own pace for a few breaths,

Inhaling and exhaling.

And as you continue to practice the balanced breath,

Notice any sensations in the body.

Again,

Always without judgment,

Just building awareness and curiosity.

Notice where you may be holding some tension still or tightness.

Our emotions and stressors can get stored in the body when not properly released,

But we can use the breath to help let go of these physical manifestations of stress and emotions.

Inhaling and exhaling,

Releasing all tightness within the body.

Each breath allows your body to continue to relax,

Feeling more grounded,

Feeling safe and secure,

And allow yourself to luxuriate in this feeling as the body's relaxation response kicks in.

And we'll take a few moments to connect with our senses,

Which helps us to be in the present moment and get out of our heads and into our bodies.

Even if your eyes are closed,

Notice what your eyes are seeing.

Might be flashes of light or images and bringing awareness to your sense of touch.

Maybe you notice the temperature of the air on your skin,

The parts of your body touching the surface beneath.

Do you notice any taste in your mouth,

Any sensations?

And bringing your awareness to your sense of smell,

Just notice what you can observe.

And finally,

Noticing what you hear.

Are there any sounds inside the room,

Outside of the room?

Just noticing.

And as the body relaxes more deeply,

We'll focus on being grounded and connected with the earth,

Bringing awareness to your feet.

If your feet are flat on the floor,

You can feel their connection to the ground.

If you're laying down,

Visualize yourself standing barefoot in the grass.

Notice all four corners of the feet.

Notice the toes.

Let the muscles of the feet be relaxed,

No gripping needed.

Feel your feet firmly anchored to the earth,

Taking a deep breath in and a deep cleansing breath out.

Now maybe we can imagine strong roots extending from the bottoms of our feet into the earth below.

Feel your roots reaching to the deep core of the earth.

Your roots grow and spread both downward and outward,

Allowing you to feel completely anchored and solidly grounded,

Connected to the earth and to yourself.

Inhaling and exhaling as you feel completely rooted.

You can allow any negative or unwanted energies to flow down through the bottom of your feet into the earth.

Mother Nature can take that energy and transform it.

So allow all the tension draining from the top of your head,

Through the body,

Down throughout your toes,

And out through the roots of your feet.

You can release anything in this way that does not serve you and is not yours.

Notice if you feel any lighter as you begin to release these energies.

Now that you feel properly grounded and have released what is not yours and not serving you,

Let's take a deep breath in and reverse the process.

So you now replenish the energy that you've discharged to the earth.

The earth sustains and recharges us,

So allow its positive,

Calming energy to rise up from its core,

Through its roots,

Into your feet,

Filling your body,

Mind,

And soul with whatever you need right now to replenish and restore.

Continuing to use the balanced breath,

Inhaling and exhaling for equal parts,

Filling up with the earth's energy.

You can imagine love and light,

Patience and calmness rising up through your roots.

Visualize and feel and sense your body being fueled by the earth's energy and anything else you need today.

Now that you are completely rooted,

Grounded,

Filled with positive light and energy,

Let's create a shield to protect this energy,

Allowing you to stay centered.

We are all made up of energy and exposed to a lot of energy throughout our day.

And it's important to create an energetic safe space,

So you only carry your own emotions and energy and not others.

This shield still allows you to let in the good stuff and to share your good energy,

But will protect you from negativity.

So as you feel,

Sense,

And picture yourself rooted to the earth,

Begin to imagine a layer of protection.

Whatever you choose,

It may be a large bubble that surrounds you,

Or a white light of protection,

Or a strong glass house or shield in front of you or around you.

Whatever image feels right for you.

This shield still allows your positive energy,

Your care and compassion to come through.

But any negative energies around you will not be able to penetrate it.

You're completely protected.

Any unwanted energy will just bounce off your shield and return to its owner.

Take a few moments using your balanced breath to imagine your shield around you.

Make it as big as you would like to feel safe and secure.

You can visualize yourself going through your day protected in your bubble with your shield.

See yourself engaging with someone with strong or negative energy.

Notice how you're able to stay grounded and protected.

This allows us to be even more effective at helping other people when we can stay rooted and grounded and protected in ourselves.

See yourself going home at the end of a busy day,

The end of the week,

Still feeling grounded and protected.

You can call upon this shield anytime you need it.

Notice how your body feels right now.

There's no right or wrong answer.

Do you feel any lighter,

Calmer,

More present?

Have your thoughts slowed down or shifted at all?

This practice can take time,

So just observe and notice how you're feeling.

Inhaling and exhaling deeply,

Sealing in any positive feelings of calmness,

Centeredness that you've created.

Knowing that this feeling is always accessible within you.

We can begin to bring awareness back to the surface beneath you.

Feeling the support of the chair or the couch.

Slowly bringing your attention back to the room.

Noticing any sounds.

Taking with you the feeling of connectedness and peace.

When you're ready,

Bringing gentle movement to the body,

Maybe moving the neck side to side,

Wiggling fingers and toes.

Taking your time only when you're ready to gently allow the eyes to open and orienting to the space around you.

Thank you so much for practicing with me today.

I hope you've enjoyed it.

Have a great day.

Reviews

Nameste 🙏