5-Minute Christian Mindfulness & Meditation To Get Grounded

These therapeutic mindfulness and grounding exercises provide a guided pause for your day to slow down and feel anchored, even if you only have five minutes. The track creates space to slow down and connect with your body and breathing, helping you explore ways you can experientially ground.

The track ends with Christian integration and prayer.

Find a cozy spot to slow down for a few minutes and enjoy!

Please note, that this and all other tracks by this author are not intended to be used in place of professional mental health services.

Transcript

To start our time,

I invite you to lift your hands high above your head,

Stretching your arms and stretching your shoulders,

And then slowly bring your hands down as if you're making a snow angel in the air,

And then bringing your hands back up and then down.

Again,

A bit like making a snow angel in the air,

Possibly breathing with this movement,

Inhaling as you move your hands up,

And exhaling as you move your hands down,

And then shifting to roll your shoulders up to your ears,

Back and down,

And then allowing your body to move or stretch in any other way that will help you settle in for the next couple of minutes.

As you continue to mindfully breathe,

I invite you to imagine a landscape or a map that would depict what life feels like right now for you.

Something that would show where you are,

Almost like one of those maps at a mall or an amusement park that says you are here.

I'm curious to think about what kinds of things would be around you,

What kind of terrain.

If you're having a hard time imagining a visual that would depict this,

That's okay.

You can continue to anchor in your breath,

Simply noticing what your breath feels like,

Reminding yourself that where you are right now is here,

Taking these deep breaths.

And however you're thinking about where you currently are,

I invite you with the palms of your hands and the soles of your feet to press into either the ground or furniture that you are sitting or laying or standing on.

If you're outside,

This can be a great way to get connected with the earth beneath you.

And apply some pressure,

Really letting your body experience this feeling,

This sense of being grounded,

Of being supported by the ground underneath you.

You might even want to do this with your whole body,

Laying flat on your back or laying on your stomach,

Noticing what it feels like to experience being grounded.

As you continue this grounding and these nice deep breaths,

I'm going to end our time with a prayer.

And you can spend more than five minutes here after the prayer if you would like to.

But if you need to continue with your day,

I encourage you to end the prayer with a deep exhale.

Lord God,

I thank you that in a world that is so fast moving,

That can leave us feeling like we are floating or spinning or swirling,

That you ground us in a way that nothing else can.

And you provide your good creation to ground us in a way that nothing else can.

Help us to rest in you and find our strength in you.

Amen.

Reviews

I wish it left just a few more seconds at the end because your voice got kind of cut off but it was so lovely thank you!