Simply Observe: A Guided Grounding Meditation

This practice helps you feel more grounded and calm. It's like giving yourself a warm hug of mindfulness, reminding you that peace and clarity are always within reach. Whether you're new to meditation or have been practicing for years, this brief practice is here to support you in finding your balance and feeling more connected to yourself and the world around you.

Transcript

I invite you to practice a brief exercise with me.

Allow yourself a moment to simply pause and look around at the beautiful details of your surroundings.

What do you see?

Which colors do you notice?

Which shades and hues stand out to you?

Take a moment to simply observe.

Now listen to the general buzz of the world.

Which noises can you hear?

Do you hear any noises in the distance?

Do you hear any subtle sounds in your immediate environment?

Can you equally notice the silence,

The space in between the noises?

Take a moment simply to listen.

Now become cognizant of your body.

Which physical sensations do you notice?

Can you feel the contact between your body and your seat?

Are there any areas of tension or relaxation?

How are you feeling emotionally?

Take a moment to notice.

Now notice your breath.

At which rate are you breathing?

Is your breath rapid or slow?

Shallow or deep?

What does it feel like when you inhale?

What does it feel like when you exhale?

Take a moment to notice your breath.

Now simply be as you are.

Quietly examine and listen to life without labeling or judgment.

Rest in the stillness of observation.

Truly allow yourself this moment to deeply experience the senses.

Enjoy this space of stillness for as long as you feel comfortable.

And as we complete this exercise,

I'd like you to recognize something very subtle.

That as you mindfully observe these various sensory experiences,

There's a part of you which remains steady and unchanged,

Acting as an observer.

This observer is always there.

The more you focus on this observer,

The more observant you will become.

The more peaceful you will become.

The more readily you will be able to emotionally regulate and return back to a state of peace.

I hope this exercise of mindfulness served you well.

May it bring you peace for the rest of your days.