You might want to start by sitting in a comfortable position with your back straight and feet flat on the floor.
You might want to have the palms of your hands in your lap and relax your shoulders.
If you are lying down or sitting in a lotus position,
Just make sure that you are comfortable and that you can relax and go deep within this grounding relaxation meditation.
Letting go of all of your worries and concerns.
Letting go of all of the stress and anxiety and simply focus in the present moment by breathing in through your nose and slowly breathing out through your mouth.
Sending a signal to your brain that's now time to relax and let go.
Breathing in through your nose and breathing out through your mouth.
Connecting with your body and grounding yourself in the present moment.
Breathing in through your nose and slowly breathing out through your mouth.
And as you start to relax and let go,
I would like you to bring in to your mind's eye a beautiful place,
Somewhere peaceful,
Somewhere relaxing and this could be an imaginary place or perhaps somewhere where you have been before and where you felt at ease,
Where you felt calm and where you felt relaxed.
This could be somewhere in nature or anywhere else.
And once you have that image of that beautiful place in your mind,
I would like you to hold that image and as if you are seeing yourself from outside of that image and looking into that image,
I would like you to step in and imagine yourself as if you are actually there.
Experiencing all of those sensations again and take some time to look around and just take all in,
All of the sensations in your body,
The sounds,
The smells and the visuals.
And as you do that,
Acknowledge five things that you can see and you can count them one by one in your mind.
And if it's helpful,
You can also use one hand to count those things one by one with your fingers.
And as you count those five things,
You can also name them in your mind.
Five things that you can see.
And now again,
Take some time to look around again and bring in your attention to four colors that you can see.
And again the same,
I would like you to name those four colors in your mind.
And if it's helpful,
You can use the fingers in your hands to count those four different colors that you can see.
And now moving on to the next,
Become aware of the three different textures in your surroundings.
And I would like you to visualize yourself touching those different textures and see how it feels when you touch these three different textures.
And at the same time,
You can also describe in your mind how does these textures feel when you touch.
Do they feel soft or perhaps a little bit rough?
Are they warm?
Are they cold?
Whatever sensations you might experience when touching those textures,
Just become aware of them and take some time to observe and to feel.
Now we are going to move on to sounds.
Becoming aware of sounds in your surroundings.
I would like you to acknowledge two sounds that you can hear.
Well done.
And last,
Let's bring in your attention to one particular thing that might caught your eye.
And it could be something that you really appreciate seeing and something that has got a special meaning.
And as you acknowledge this particular,
Special thing that you really appreciate seeing in this beautiful place,
I would like you to send the inner smile to it.
And as you start getting ready to leave this beautiful place,
I would like you to take some time to have a last look around and taking all in,
All the peace and serenity,
The calm and relaxation.
And just taking some time to feel it and to embody it.
And now slowly going to get ready to make your way back.
Knowing that you can access this inner sanctuary whenever you need it.
And as you slowly start making your way back,
I would like you to reconnect with your breathing.
Breathing in through the nose and slowly breathing out through your mouth.
One more time.
Breathing in through the nose and slowly breathing out through your mouth.
And you can start by moving your toes,
Moving the fingers in your hands.
And you might want to stretch your arms,
Stretch your legs.
Bring yourself back into the room.
When you're ready,
You can open your eyes.
