Hello there and welcome to today's practice.
We'll be doing a short grounding meditation to help you feel more calm,
Stable and supported.
If possible,
I definitely encourage you to find a place to do this where you can have your bare feet on the grass or the sand.
It really amplifies a practice like this.
But don't worry if that's not available to you.
Grounding is all about returning from the swirl of thoughts and emotions and external noise and reconnecting with the steady,
Soft anchor of our body and the earth.
And you can do this simply by connecting to the idea of gravity,
Of your energy going downward into the earth and receiving its supportive upward push.
Many of us unconsciously carry our energy up in the body,
Up in the head,
Neck and shoulders.
This creates tension and busyness in our minds.
And a grounding practice is all about bringing that energy down low in the body,
Away from the mind,
Allowing it to flow downwards,
Back into the earth and along with it,
Any fear,
Doubt,
Anxiety or negative energy of any kind.
As you practice,
You might begin to feel a sense of heaviness and solidity,
A reminder that you are matter,
That you are supported and sustained by this earth and it's a beautiful thing.
So go ahead,
Get comfortable.
I invite you to close your eyes and begin to bring your awareness inward.
You can take a deep breath in through your nose,
Filling up and then letting it go and relaxing as you do,
Feeling the area where your body meets the surface beneath you,
Perhaps the chair or the ground.
Feel your weight.
Notice how it's being held and supported by the earth.
Begin to notice the area of your back,
The upper muscles and the lower muscle,
The outer part of your arm and start bringing your awareness down to the outer thighs,
Your hips,
The back of your legs,
Your low back,
Your calves.
Just feeling these parts of your body and allowing them to get a bit heavier.
You can tuck your tailbone a little bit,
Just slightly,
So you can feel your core engage a little bit.
Now move your awareness down to the soles of your feet.
Allow them to relax and soften,
Allow them to open a little bit more,
Imagining you're connecting even a little bit more with the ground beneath you through your feet.
Perhaps imagining or feeling subtle currents of energy moving through the bottom of your feet into the earth.
Take another deep breath in and as you exhale,
Let yourself settle even more and get heavier.
Now visualize the roots of your body extending down from the soles of your feet and from your tailbone.
Those roots reaching deep into the earth,
Weaving through the soil,
The rock,
The water.
Feel them anchoring you strong and steady.
As you breathe out,
Let go of any tension,
Fear,
Or heavy emotions.
Just allow any negativity to travel down through your roots,
Dissolving safely into the earth as the earth supports you.
And as you inhale,
Allow a calm steadiness and support from the earth's core to fill you up.
Feel this grounding energy rising back through your roots,
Flowing into your body,
Feeling gratitude for the support from the earth.
Now begin expanding your awareness beyond your body.
Picture your energy radiating outward from your hips in all directions,
The soft luminous field of energy surrounding you.
This field grows wider and wider until it gently fills the space around you.
You are both rooted and expansive,
Held and free,
Grounded and open.
If your mind drifts,
That's okay.
Gently,
Gently return to the image of your roots traveling down.
Be with your breath,
Feel your radiant field of energy traveling outward from your body and down deep,
Deep into the earth.
Breathe naturally and allow the earth's support to rise into your legs and your hips and your belly.
Feel how gravity pushes up and meets you and holds you and reminds you that you are safe.
You are supported.
You belong here.
As you continue to breathe,
On your inhale,
Imagine or internally say the words to yourself or feel the energy of,
I am safe,
I am supported,
I am confident and on the exhale,
Allow any self-doubts,
Fear or negative energy travel down from your body,
Through your roots and back into the earth,
Being neutralized.
Continuing to say to yourself as you inhale,
I am safe,
I am supported,
I am confident.
Imagine releasing negative energy,
Fear and doubt as you exhale,
Feeling yourself getting lighter energetically and more solid physically.
Staying here for a few moments,
Feeling and welcoming any shifts you might be experiencing internally,
Resting in this grounded,
Expansive experience.
Whenever you're ready,
You can bring some small movements to your body.
Roll your shoulders and gently wiggle your fingers and toes.
Take a deep breath in and sigh it out.
You can blink your eyes open and remember this practice is here for you whenever you're feeling caught in the swirl of thoughts in your mind and you need to come back to groundedness,
To presence.
I hope this practice has been beneficial for you and supportive.
Thank you for joining me today.
Have a beautiful day and Namaste.
