Find a quiet space where you can sit or lie down comfortably.
You don't need to sit perfectly,
Just choose a position where your body feels safe to let go.
Let your hands rest gently,
Let your face soften,
Let the outside world fade.
If you've been feeling scattered,
Overwhelmed or up in your head,
You're not alone,
You're not broken,
You're simply human and this moment is here to welcome you back.
Let's begin with the breath.
Take a slow inhale through your nose and a longer,
Slower exhale through your mouth.
Again,
Breathe in and breathe out.
Let your shoulders drop a little.
Once more,
Inhale gently,
Exhale slowly,
Let go.
Now allow your breath to find its own natural rhythm.
You don't need to control it,
Just notice it.
Bring your awareness to your body.
Feel the weight of your body where it meets the ground.
Your feet,
Your legs,
Your seat,
Your back,
All held.
Notice the contact between your body and the surface beneath you.
Feel the support of the ground or chair.
It's steady,
It's always there and right now it's holding you.
Now let's slowly move your awareness through the body,
One area at a time,
Noticing sensation,
Noticing presence.
Begin with your feet.
Feel your toes,
Your soles,
Your heels.
Notice the shape and temperature of your feet,
Let them soften.
Now feel into your lower legs,
Your ankles,
Shins,
Calves.
Can you sense the volume of space they take up,
The heaviness or lightness of your legs resting on the ground?
Bring awareness to your knees,
The backs of the knees,
The space within them.
Let them soften too.
Now your thighs,
Notice where they meet the seat or the floor.
Notice warmth,
Weight,
Contact.
Let gravity have them.
Move up to your hips and pelvis,
The cradle of your lower body.
Feel the support here.
Feel the base of your spine resting downward.
Now bring gentle awareness to your belly.
Can you feel it rising and falling with the breath?
No need to hold or brace.
Let it move,
Let it soften.
Feel into your chest,
The rhythm of breath beneath the ribs,
Your heart beating steady and strong.
Now your shoulders,
So much tension can gather here.
Notice without judgment,
Invite the shoulders to drop just a little.
Let awareness flow down into your arms,
Upper arms,
Elbows,
Forearms.
Feel your hands,
The palms,
The fingers.
Let them rest open without effort.
Now return to the base of your spine.
Picture a soft glow of energy there,
Warm and steady.
From this place,
Imagine roots extending downward,
Through the chair,
Through the floor,
Deep into the earth.
Let these roots extend gently,
No force.
Just trust them to grow in their own way.
With every exhale,
Send tension down into the earth.
With every inhale,
Draw up support.
Breathe,
Settle,
Soften.
Let the earth hold you.
Now in your own time,
Repeat these words inwardly,
Slow and soft.
I am here.
I am safe.
I belong in this body.
The ground is holding me.
This moment is enough.
Let the words land like seeds planted in the soil of your being.
Now allow yourself to rest in stillness.
There is nothing to do,
No place to get to.
This quiet moment is enough.
Stay here for a little while,
Just breathing,
Just being.
Begin to notice what has shifted.
Has anything softened?
Has anything slowed?
What does grounded feel like for you right now?
As we prepare to return,
Take one fuller breath in through your nose,
Out through your mouth.
Let your breath deepen slightly.
Gently move your fingers,
Your toes,
Maybe roll your shoulders or stretch in any way that feels good.
Notice the space around you.
Feel your body,
Real,
Whole,
Here.
And know this,
You can return to this grounded presence anytime.
You don't have to be calm to begin,
You just begin and the calm arrives.
When you feel ready,
Open your eyes,
Return to this moment,
Rooted,
Present,
Here.
