Hi and welcome,
My name is Peter and today I will be guiding you through a visualization meditation for grounding.
So we all have different reasons to come to a meditation practice.
At the end of the day,
We just want to feel good.
So this particular meditation is based around the chakra system.
The chakra system is an energetic system inside everybody and it ties directly in with our physical,
Our emotional bodies,
Linking both aches and pains and healing.
So this meditation will enable us to distribute our energy evenly throughout the body and bring us back to earth.
It will also aid us in lowering our heart rate,
Our blood pressure and overall stress from whatever is going on in our minds,
Our lives,
The roles that we play,
Whoever it is that we identify with,
Identify as in our everyday life.
So our bottom three chakras are associated with earth and fire and these are the grounding elements.
So whereas the top chakras are more associated with water and air,
They're more cosmic elements.
So bringing our awareness to each one helps to distribute the awareness evenly as well as helping to heal the associated physical body parts.
I've used this type of meditation personally to try to bring myself back down to earth after spending a long time at either music festivals,
Around spiritual people or spending a lot of time in the sky as a skydiving instructor.
So everybody has different lives,
Different reasons to feel either too grounded or too cosmic.
So at the end of the day,
This meditation is to evenly distribute your chakra system and come to a state of balance.
Can you imagine if the entire world was equally grounded and elevated and it would create such a profound sense of wholeness and oneness amongst everybody?
So we will begin by taking a moment here to find your comfortable seat,
Whatever that is for you today.
It might be different to yesterday,
Different to tomorrow.
Again,
Don't attach any judgement to that.
Just find your seat that you're able to maintain for a long period of time without having to move or fidget.
So if you need to pause the meditation,
Now is a good time and then we'll move straight into it.
So begin by firming your sit bones.
These are the bony parts that would be in contact with the earth or the chair as you sit.
From that place,
Imagine roots forming from your body into the earth and from those roots.
Imagine that you're drawing strength into your spine,
Allowing you to sit tall and strong.
One of these roots is forming all the way from the base of your spine,
Out the crown of your head,
Holding you in place.
And now that you are able to stay in place by this root that's holding you,
Use your exhale to soften the outermost parts of your body.
Place your hands on your knees with your palms turned down.
Open your belly,
Your shoulders,
Your jaw by placing your tongue on the roof of your mouth behind your front teeth and soften your forehead.
Now without judging or changing anything,
Bring your awareness to your breath.
Notice how you're breathing.
Are you breathing into your shoulders,
Your chest,
Your lower ribs or your belly?
Now bring your awareness to the place that resides at the crown of your head and the space that surrounds it.
You notice that space surrounding it is expanding.
Now begin to imagine the colour violet.
You feel light,
Like you're floating in space.
Bring your awareness now to the place that resides between your eyebrows and the space that surrounds it.
Imagine the colour indigo.
You begin to feel a cool breeze blowing against your skin.
Now bring your awareness to your throat and the space surrounding it.
Start to imagine the colour blue,
Like the colour of water.
Now bring your awareness to your chest,
Your heart space and imagine the colour green and the space surrounding it.
Begin to envision that you're now floating on water,
Like silk on top of a lake.
And your awareness to the space above your navel and imagine the colour yellow.
Your limbs begin to feel heavier and you notice a warm sensation on your skin.
Now you're ready.
Now move down to your lower abdomen and the space that surrounds it.
Now to visualise the colour orange.
And you start to make your way to the end of the lake where the water meets the earth and it feels warmer.
Now shift your awareness down to the base of your spine and visualise the colour red.
And you make it to the earth.
And you step out onto the sand.
And you begin to walk barefoot.
You look down at your feet and you feel every cell of the bottom of your foot as it touches each grain of sand.
Between your toes as the weight shifts from your heel to the ball of your foot.
Your limbs begin to feel heavier so you sit down in the sand.
And as you sit there you feel roots forming from your sit bones and burying into the earth.
Like roots forming from a tree.
You draw that strength from the earth into your body and you feel stronger and taller.
And it's such an overwhelming sense of gratitude for the earth sharing that with you.
Your home.
Your home.
Your home.
Your home.
Your home.
Your home.
Your home.
Your home.
Start to bring your awareness back to your breath.
Back to the room and the space that surrounds you.
Notice the weight of your limbs.
The depth of your breath.
The sensation of your skin.
Now begin to invite some subtle movement into your fingers and your toes.
Bring your hands together in your heart space.
Rub your hands together and create warmth and friction.
Take a deep inhale and bring your shoulders up to your ears and as you exhale with a sigh bring your hands and cup them over your eyes.
Gently begin to drag your fingertips down the side of your face and start to tap your hands to your thighs,
Your arms,
Your shoulders.
When you're ready bring your hands back to your knees with your palms turned upward and keeping your gaze soft and low,
Open your eyes.
Just take a moment here to be grateful.
Notice the benefits of your practice.
Be grateful to yourself.
Be grateful that you're able.
Thank you so much for sharing your time and practicing this meditation with me.
Again,
My name is Pita.
Thank you so much for listening.
Namaste.
