Brief Grounding Before Focus Period

I've got a brief guided grounding for you, with nature imagery. It's to clear the clutter that builds up in the mind, so you can come to a place of focus in the present moment, perfect before a period of focused work or creativity. It can also be used for ending the work day, to let go and become present for what’s next. I lead something like this before meetings or coaching sessions I lead. I created this especially for introverts and highly sensitive people (HSPs) who have deep thinking active minds, and we need to regularly come back to solid ground to do our best work in the world. We also tend to find solace in nature so I'm letting nature be our guide in this meditation.

Transcript

I've got a brief guided grounding for you to clear the clutter that naturally builds up in the mind,

So you can come to a place of focus in the present moment,

Perfect before a period of work or creativity.

It can also be used for ending the workday,

To let go and become present for what's next.

Let's begin.

You can sit or stand for this.

Take a moment to choose what's best for you in this new moment.

If you've been sitting all day,

Standing can help to create a nice shift into more presence.

Now,

From this position,

Let your eyes close or at least soften your gaze.

Let's begin with some gentle movements,

Such as a little stretch,

Perhaps stretching towards the sky,

Like a tree gently and naturally reaching for sunlight.

Maybe it's like a full-body yawn.

Maybe some shoulder rolls and some neck rolls.

Simply following what feels pleasant for you in this moment.

There is nothing to fix.

You're doing it right.

Now notice your breathing.

Perhaps it has become deeper naturally as you move a little.

Now allowing some nice,

Slower,

Deeper breaths without forcing anything.

Enjoy the nourishment of the breath.

Let's take three nice,

Slow breaths together.

Breathing in,

Peace,

And breathing out,

Letting go.

Breathing in,

Peace,

And breathing out,

Letting go all the way to the end.

Breathing in,

Peace,

And breathing out,

Letting go all the way to the end.

Allowing sighs and yawns.

That's great.

You're doing great.

Now releasing those shoulders,

Letting gravity do the work.

Releasing the muscles in the forehead.

Again,

Just letting go.

There's nothing to fix.

And releasing the jaw,

Letting go.

Just giving in to gravity,

Landing right here in this space,

In this moment.

If you can hear my voice,

You are here in the present moment.

That's great.

Let's send a few reminders to the mind to help it out.

Say to yourself,

I am safe.

I am safe.

This is the right moment to be in.

There is nothing to fix.

There is nothing to fix.

Now notice yourself connected to the ground.

Feel the sensation of contact.

Staying with that sensation of contact with the ground,

Know that you're connected to the earth,

A home base that's there for you no matter where you go.

Mother Earth.

If thoughts come to you calling you away from this moment,

Just say,

Hello,

Thought,

And watch them float away like little leaves in a gentle breeze.

Finally,

Take a moment to notice the energy in your body in this new moment.

Is it calm?

Is it fluttery?

Or whatever's there might be neutral,

Just honoring what is.

Again,

There's nothing to fix.

Just noticing where you've landed.

It's all okay and normal.

Thank you for being here with me today.

May you be at ease.

May all beings be at ease.

Reviews

This brought me right into the here and now - and ready to step into what's next. Thank you! 🙏🏼

Beautifully grounding and calming. Ready for the next part of my day now. Thank you ♥️

Beautiful useful practice for any transition time. Thank you 😊