Find yourself in a comfortable seated position or lying down.
Close your eyes and take a couple deep grounding breaths,
Inhaling deeply through your nose,
Exhaling everything through your mouth.
This meditation is to be used when you're feeling anxious,
Out of control,
Or just needing some grounding.
Our minds are such powerful tools and yet if we let them run the show,
We end up being ran by our minds.
So let's take a few moments out of our day to get completely out of our heads and ground it into our bodies.
And we're going to come back up into our heads using some empowering mantra to keep you grounded.
Let's take one more deep inhale through your nose,
Exhale everything out.
And whether you're sitting or lying down,
Just imagine or physically feel your body becoming heavy.
Feeling yourself sinking into the earth below you,
Feeling deeply held by mama earth.
Finding a steady rhythm in your breath and with every exhale that you let go of.
Feeling yourself sinking deeper into your body,
Deeper into the earth.
Allow yourself to be held.
Allow yourself to feel safe.
Allow yourself to let go of the chaos inside of your mind and trust that your body has you.
Wiggling your fingertips and your toes.
Placing a hand on your heart and a hand on your belly.
Feel the weight of your hands on your body calling you back.
Calling you to your internal knowing,
To your higher guidance,
To your intuition.
Everything that you need in this moment is right here inside this body.
When thoughts begin to creep back in because they will,
Just simply inhale and on an exhale let them go.
Imagine then leaving your body,
Leaving your mind.
Meditation is not about stopping the thoughts.
It's about not engaging with them,
Not giving them your time or your attention.
So as you take another deep inhale,
On the exhale let the thought go.
Keep bringing yourself back to what it feels like to sink yourself deeper into your body,
Deeper into the earth as if you are in warm,
Gentle,
Loving quicksand that's pulling you down and grounding you.
You're going to stay here for just a few more breath cycles.
If you're having a hard time getting into your body,
Come back to the feeling of your hands on your chest and your belly.
Or the simplest way is to feel what that breath feels like as it enters through your nose,
Down your throat,
Expanding in your lungs,
Expanding your ribs,
Your belly filling up and as you exhale let it all go.
When you are ready,
Repeat after me either aloud or in your head.
In this moment I am safe.
Take a deep inhale,
Exhale let it go.
In this moment I am safe.
One more time.
In this moment I am safe.
Take a deep inhale and let it go.
Notice how that mantra feels in your body.
Notice if your mind has a reaction.
Now we're going to move on.
Inhale through your nose,
Exhale let everything go.
In this moment I am in control of my emotions.
Notice how that feels and inhale deeply,
Let it go.
In this moment I am in control of my emotions.
Taking a deep breath.
One last time.
In this moment I am in control of my emotions.
Inhale deeply,
Fill all the way up and exhale let everything go.
Bringing yourself to a calm,
Steady inhale and exhale through your nose.
And our last mantra is I am at peace.
Notice how it feels even if it doesn't feel true in this moment.
In this moment I am at peace.
Inhale exhale let it go.
In this moment I am at peace.
Inhale fill all the way up.
Exhale let it go.
One last time and I want you to fully throw yourself into this mantra,
This last affirmation.
Even if you aren't feeling it in this moment what does it feel like to be at peace for you?
In this moment I am at peace.
Take a deep breath,
Inhale fill all the way up expanding your ribs,
Expanding your belly and exhale let it go.
Take a few more deep breaths here.
Begin to bring yourself back wiggling your fingers and your toes.
Staying here as long as you need but when you're ready bringing your eyes open to a soft focus and send yourself so much gratitude and so much praise for sticking with this for the last few minutes and honoring exactly where you're at and then allowing yourself to fall into these mantras.
