Hello and welcome to this brief grounding meditation.
This is a good option for when you don't have a lot of time or if you're new to meditation and you're not quite comfortable sitting for a long period of time.
Comfortable position,
Whether you're sitting up or lying down.
Sitting or lying down.
Start to slow down.
Not forcing anything.
Just allowing your body to settle.
If you haven't already done so,
Go ahead and close your eyes.
And if that doesn't feel comfortable,
Just have a gentle,
Soft downward gaze.
And take a deep breath in together through the nose,
Fully expanding the ribs in 360 degrees.
Now opening your mouth.
Feeling your ribcage soften and come in.
Again,
Deep breath in through the nose.
Open mouth,
Exhale.
One more time,
Deep breath in through the nose.
Open mouth exhale.
Again,
Just letting your breath settle.
Bringing your attention to your shoulders,
Noticing if you can relax them a bit.
Softening any tension in your jaw or your face.
When your mind wanders,
Gently guide it back to your breath or to the sound of my voice.
We'll finish out by doing And we'll breathe in for four,
Hold for four,
Out for four,
Hold for four.
So everyone first go ahead and take a deep inhale and exhale.
Exhale.
And breathe in two,
Three,
Four.
Hold two,
Three,
Four.
Out two,
Three,
Four.
Hold two,
Three,
Four.
In two,
Three,
Four.
Hold two,
Three,
Four.
Out two,
Three,
Four.
Three,
Four,
Hold two,
Three,
Four Notice if there's any shifts.
In the tension in your body.
Even very slight,
And it's okay if not.
Even just taking the time to sit and listen to this.
Helps your nervous system stay regulated.
Intentionally redirecting your thoughts to your breathing and your body can help you feel grounded and safe throughout the day.
Return to this meditation or to the box breathing whenever you need a break.
Thank you.
