Hello and welcome to this grounding meditation.
Take a comfortable seat either on a chair or the floor.
If you're on the floor you can lean against the wall or have a cushion under your seat.
And prepare to ground yourself with this meditation for the next 10 minutes or so.
Once you get into a comfortable seat start closing your eyes,
Placing the palms of your hands on your lap or somewhere comfortable.
Begin tuning into your breath,
Expanding the ribcage as you inhale and slowly contracting your body as you exhale.
Maybe introducing count of four on the inhale and a count of five on the exhale.
So doing this together and your next inhale count of four,
Three,
Two,
One.
And exhale five,
Four,
Three,
Two,
One.
Continue at your own pace drawing the breath in and out as slow as you can.
Start feeling your body connected to the seat beneath you.
Feeling your hips,
Your legs rooted,
Feeling supported on either the chair or the floor,
Whichever supports you.
Begin lengthening your spine a little bit more and bring the chin a little closer to the chest slightly,
Just a slight tilt.
And keep expanding through the breath.
Watching your body expand on the inhale and contract on the exhale.
Now imagine there's a string attached to the end of your tailbone.
And imagine that string starting all the way from the tailbone rooted onto your tailbone,
Going all the way down into the earth upon layers of rock,
Dirt,
Water,
Dirt.
Keep going through all the layers until you reach the center of the earth,
The core of the earth.
And once you reach the core,
Imagine tying the end of that string onto a rock or solid foundation.
Notice if there's any shifts in your body,
In your posture,
Any sensational changes.
And root down through the hips,
Into your seats a little more energetically.
Notice what it feels like to be supported and grounded and held,
Unshakable.
Pay attention to the sensations in your body.
That allow you to know,
To feel this groundedness.
How would you describe it?
Where does it live within your body?
How do you see it in your mind's eye?
And slowly bring your awareness back into the sensation to feel it fully without thinking about it and just being with it,
Feeling it.
Witnessing the state of this presence.
And as you witness,
Watch it expand from the inside.
If there's a situation in your life that has been feeling a little less stable,
Allow it to meet this stability,
This centeredness,
This grounding presence that you've cultivated here within yourself.
And stay with the grounded presence within you.
If the part that is unstable were to meet the part that is stable,
What would it say?
What might it need from the stable part?
What would stability say to the instability?
Come back to the grounded place within you,
Stability,
Centeredness.
And from this place,
How can you do things differently in your life or in a situation?
How can you cultivate groundedness and stability?
What's one small step or way you can cultivate stability or groundedness?
Slowly start bringing your awareness back to your breath.
Noticing the walls around the room that you're in,
Even as you have your eyes closed.
The space,
The container that holds you,
That grounds you,
Keeps you safe.
And then notice your body,
Your own container that grounds you and keeps you safe.
You can bring one hand to your belly and then the other to your chest.
Breathe into your body and witness your hands moving on the inhale and exhale,
Ebbing and flowing with the ins and outs.
Bring your chin to chest and lengthen the back of your neck.
And slowly bring your chin back up to neutral.
How do you want to move instability for the rest of your day?
And when you're ready,
You can slowly blink your eyes open and take in the environment around you.
Maybe noticing an object you haven't seen before or colors that you might not have noticed.
Feel free to move slowly after this meditation.
Perhaps you'd like to journal any insights that you've received during this meditation.
From my heart to yours,
Namaste.
