3 Minute Morning Grounding

This 3-minute morning meditation gently guides you to sit beside a wise oak tree, using grounding and visualisation to release stress, calm tension, and support nervous system regulation before the day begins.

If you wake feeling heavy, overwhelmed, or mentally cluttered, this short morning cleanse may help you feel lighter and more centered. Through breath and connection to the earth, you may begin to soften tension and reset your energy for the day ahead.

Perfect before work, school, or anytime you need a calm and grounding morning reset.

Listen daily and notice how steady mornings begin to shape steady days.

If the mind wanders, that’s completely natural. Simply return to the tree and your breath.

Music used with gratitude: Loborio Conti

Transcript

Welcome,

My name is Sandhya.

Imagine or just know that you are sitting beside a large,

Wise oak tree.

Its trunk is wide and steady and its roots are deep,

Flowing down into the earth.

You rest against this tree and take a slow,

Deep breath in through your nose.

And a steady breath out.

You're aware of the solid support of the tree.

Take another breath in.

And as you breathe out,

Imagine any stress,

Any tension in the body,

In the mind beginning to release.

Each breath out,

Tension travels down your body and travel down into the earth beneath the oak tree.

Any stress moves down through your body and travels down deep into the earth.

And the earth naturally transforms and recycles whatever it receives.

Breathing in.

And away.

And with each breath,

You might begin to feel lighter.

More grounded.

More clear.

And you might quietly say,

I am supported.

Take one more slow breath in.

And slowly out.

And in your own time,

Gently opening your eyes.

My name is Sandhya.

Have a wonderful day.