The 4-Minute Grounding Meditation

I find this technique most helpful to pull me back to myself after uncomfortable disagreements, work task overwhelm, or anything else that's knocked me off-center. It's also great for prepping my students before they engage in psychic / intuitive reads of one another.

If the words 'scrambled', 'chaotic', 'ungrounded', 'head in the clouds', or 'mentally fatigued' somehow describe how you feel right now, this will work well for you.

It deliberately has no music, since it's meant to have you focus entirely on yourself without any kind of hypnotic or distractive assistance.

Please enjoy.

Transcript

Now that you're sat upright,

Comfortably,

Please close your eyes.

Begin breathing exclusively through your nostrils at a restful pace.

Now place your awareness on observing the sensation of your breath passing in and out the inner entry area of your nostrils.

If your breath starts to move faster than your restful breathing pace,

Simply allow yourself to soften and slow your breath gradually.

No force,

No pressure.

Adjust gently and gradually.

Good.

Good.

If your mind attempts to distract you away from focusing on observing the breath passing in and out of your nostrils,

Simply thank it,

Removing animosity and agitation towards it,

And return to observing the sensations.

Continue observing.

Good.

If your breath has returned to a pace that is faster than restful breathing for you,

Simply adjust,

Without agitation or frustration,

And soften and slow your breath,

Moving it closer to what feels like a restful,

Natural state of breath for you.

Good.

Continue observing those sensations of your breath moving in and out of the nostrils.

If the mind tries to distract you again,

Simply thank it and return to observing the sensations and keeping your awareness and presence there.

Now,

As you ease out of this meditation,

Just take a few natural breaths as you feel most called to,

And slowly open your eyes,

Move your body,

And become aware of what you feel.

Welcome back.

Reviews

A simple, effective practice to ground in the present. I enjoyed the cue to thank your brain when it wanders and just gently bring your attention back to the breath. Thank you!