Welcome to this 5-minute guided meditation for grounding and relaxation.
At the end of this meditation,
You will feel relaxed and connected to the earth.
Start by finding a comfortable posture,
Either sitting or lying down.
Close your eyes and begin to feel the weight of your body as you sink into the cushion or seat.
Take a long,
Slow,
Deep breath in,
And on the exhalation,
Gently release all the air from your lungs.
Allow your breath to return to its normal rhythm.
Now,
Bring your attention into the areas of contact that your feet have with the floor.
Imagine and sense a line of energy coming out from the soles of the feet down into the floor,
Connecting you safely with the earth beneath you.
Feel the weight of your feet on the ground.
Now,
Draw your attention up from the feet into the calves,
The thighs,
The sitting bones.
Notice where they have contact with the cushion or chair.
Feel the weight of your seat on the chair,
Allowing the chair or cushion to hold and support your body without needing to do anything.
Sink in a little deeper.
Now,
Draw your attention up into your back,
The lower back,
The middle back,
The upper back.
Notice where your back touches the furniture.
Can you sink in a little deeper?
Draw your attention into the shoulders.
Can you bring more space between your shoulders and your ears?
Move your attention from the shoulders down into the arms,
Into the forearms,
The wrists,
And the hands.
Notice the position of your hands.
Maybe you sense heat or coolness.
Maybe you notice the sensation of your hands as they rest on the chair,
Your clothes,
Or maybe your other hand.
Now,
Let's open the awareness,
Feeling your entire body from your toes all the way to the crown of your head.
Can you relax your entire body,
Sinking in just a little bit deeper,
Trusting the earth to hold you up?
And now,
Bring your attention into your breath.
Breathing at your natural rhythm,
Notice where you feel the breath as it comes in and out,
In and out,
In and out.
Focus your attention on wherever you feel the breath most strongly,
And use that place as the anchor for your attention.
And if your mind wanders,
Gently bring your attention back to the breath.
Keeping your eyes closed,
Bring your awareness back into the room,
Bringing gentle movement into your body,
And whenever you're ready,
Open your eyes.
I invite you to bring this sense of groundedness and connection with the earth into the rest of your day.
