Welcome to the grounding meditation.
Begin by sensing the bottom of your feet.
Sense their connection to this ground and to this earth and bring your awareness to the soles of your feet.
Feel their temperature,
Whether they are warm,
Cold,
Or just right.
Use the senses at the bottom of your feet.
You might want to spread out your toes to make more contact with the ground.
Be aware that you are present right here.
There is nowhere else to go,
Nothing else to do,
But just to be right here.
Making this moment a yes moment,
Yes,
I'm here.
Now,
Take a few deep breaths.
If the belly feels open to receive the breath,
Let it flow down.
If it doesn't,
Don't force it.
Whatever feels natural,
Just stay with the breath,
Watching them come and go.
Now,
On the next inhale,
Bring your attention back to your feet.
Sense a soft energy coming up from the ground.
Imagine small roots growing down from the bottom of your feet into the earth.
The earth feeds us.
Sense the earth's energy touching the soles of your feet through the roots.
Sense its warmth and complete acceptance of you as you are right here.
You don't have to be anyone else to this earth.
It takes you in as a loving parent takes in a child,
Unconditionally.
Now,
With the next in-breath,
Pull that loving energy up from the soles of your feet to your ankles.
Sense your feet softening,
Sense the lightness in them,
The gentleness.
This is the earth feeding you.
And so,
Stay here for a moment.
And when you're ready,
With the next in-breath,
Pull that sensation from your ankles all the way past your calves and your shins up to your knees.
Feel those muscles relaxing and becoming softer.
With your next in-breath,
Go ahead and pull that soft energy from your knees,
Up your hamstrings and quadriceps,
All the way up to your hips.
Bring this gentleness into your entire pelvic girdle.
Feel the muscles in your sit bones and your groin area loosen and relax.
You don't need to fight so hard to hold yourself up.
Let the earth feel your weight.
Now,
With the next breath in,
Pull up that gentle feeling from your pelvic girdle,
Up your stomach and your lower back.
Feel your abdomen and your middle back releasing,
All the way up your chest and your upper back and shoulders.
Sense this open energy flowing down from your shoulders,
Down your upper arms,
Your biceps,
Your triceps,
Rounding your elbows,
Down your forearms and into your palms.
The back of your palms and fingertips all softening in your hands.
Your hands don't need to hold anything right now.
They're just there.
You're just here.
Just for now.
This energy flows up your arms and wraps up your shoulders and settles into the center of your chest,
Your heart.
Sense the breath in your chest and the energy from the earth washing up your body and gently washing your heart.
Your heart opens to receive the love from this earth.
Softer.
More gentle.
Now,
With the next in-breath,
Pull that loving energy from your heart all the way up the front and back of your neck.
Releasing all the little muscles in your throat,
All the muscles that hold up your head.
Feel those tendons loosen.
Feel the energy flowing up your gums and teeth and lips and jawbone.
Releasing your tongue down.
Releasing the tight knots in your sinuses and up the jaw to your ears,
Up your cheeks and unwinding all the little muscles that squint your eyes.
Let go of the tension in your eyes.
Feel the deep release of clenching in your brow.
The wrinkles in your forehead smooth out as the soft,
Gentle,
Open energy floats up the front and back of your head and wraps up all the way at the crown of your head.
Imagine now an opening at the top of your head where this healing energy flows down into your brain and flows down spreading open into all the nerves in your head and down into the spine and all the nerves connected to your heart.
Sending electrical signals,
Allowing it to pump for you.
Your heart beats for you.
It's been here for you all your life.
It's never gone away,
Never taken a break.
Imagine all the energy flowing through this heart now and continuing down your arteries,
Releasing all the blocks in your abdomen and backside and groin and hips and upper legs down to the lower legs and ankles where it finally connects back to the energy from the earth.
Imagine yourself as a being rooted completely into the earth.
Imagine the roots sprouting from the soles of your feet growing deeper into the earth,
Down into deep crystal blue aquifers.
Imagine those aquifers feeding you and the roots sprout out of the earth and grow up your legs,
Steadying you like veins on a mountain.
You are the mountain,
Steady,
Strong.
And though the storms of thought and emotion come in like dark clouds,
So too do they pass like clouds and float away and you remain.
Sense this soft energy filling your entire being like a bright light.
You might imagine it radiating from your heart all the way through your entire body and out of your skin.
Feel yourself glowing,
Steady,
Confident,
Centered and strong.
Imagine this light radiating out of you and filling the entire room that you're in.
Sense the entire room filled with your light,
The light from your heart,
Radiating.
Now imagine that light penetrating the room walls and shining out into the entire building.
Sense all the beings and creatures in this building sensing the ease and love of your light.
This healing light balloons out to cover your whole street.
And it continues shining wider and now it's illuminating your entire town.
It keeps growing and reaching out now to cover your country.
And your entire country is now enveloped in this bright white healing light.
It keeps widening and growing to cover the entire continent you're on and then the entire hemisphere.
And out past all of the oceans and continents and all of the countries are now lighting up with your light.
Until the entire globe is radiating.
All of the creatures,
Great and small,
Are cradled by this bright white light and feel safe and loved.
The light shines so bright that you can see the entire earth lit up golden from the heavens.
It moves out into the skies,
Shining bright through our solar system,
Brighter even than our sun.
Through our galaxy,
Through all the billions of planets and stars until it becomes the one shining loving bright light of the universe.
Sense this warm bright light stretching out from all the corners of the universe back into the middle of yourself.
Find that you are connected to everything and everyone.
Sense that you are held by this light,
By this world,
By the sky and by the stars.
Stay in this warmth as long as you like.
Take it with you as a gift throughout the rest of your day.
And know that you can come back here whenever you like.
