Grounding Meditation For Stress And Anxiety Relief

Release the stress and anxiety through this binaural-based music and meditation, where you get to create a resource using your mind and body. As you follow the guided steps in the meditation, you get to let go of the activated states within you, and instead, welcome in ease and groundedness using somatic experiencing practices. Binaural music has been found in research to help alleviate stress and anxiety.

Transcript

Hello and welcome. My name is Albania Lagria and it is my honor to guide you today in this meditation. I invite you to find a comfortable place to sit or lay down still with your eyes open and notice the space around you with new eyes, A new perspective. Allow your eyes to slowly follow and scan your environment to objects or places in your environment that are nice and beautiful to look at. And as you see your surroundings what do you notice in your internal world? Through thoughts, Sensations, Emotions, Imagery. Inviting you to step into a curious perspective releasing all judgment. What happens when you're scanning and you find a place that your eyes want to land on that is beautiful to look at, Perhaps even neutral. And then what happens internally within you. And now inviting you to close your eyes and allowing yourself to sense touch. Bringing your awareness to the areas that touch your body that are in contact with your body. So this could be the clothes you're wearing, The objects that are on you like jewelry, The seat, The floor, The ground that supports you. And again see if you can notice what happens in your internal world. Again with a non-judging and warm noticing. What comes up for you in this very present moment when you are aware of the sense of touch. Now inviting you to scan your whole body. What are you sensing? What are you feeling through emotions or even energy? And are there any places in your body that are holding tension, Constriction or numbing? And see if you could find any areas in your internal world and your internal space that have softened. And see if you could anchor on these areas that feel soft, Maybe neutral. Find what's natural to you to soften, To allow yourself to be more present. And now you may feel a bit more relaxed, A bit more here, Hearing my voice. We will now create a resource that you can access whenever you like. This is a part of you that has felt ease and groundedness. Visualize a time where you have felt an ease and groundedness, A memory, An experience from your past. What did you see? What did you hear? What did you smell? Taste? Touch? Allow yourself permission to feel it now, To embody it. Allowing every cell in your body to sense this. Every organ, Every muscle, Every fiber of your being. Now imagine a circle in front of you that is the size of your body standing up. What color is it? Does it have a sound like a hum? Now envision yourself stepping into this circle and bringing up the sense of ease and groundedness from the memory you just had. And feel it again in your body through all the felt sense, The feelings, The sensations, And allow yourself to marinate in it. Now step out of the circle and notice what is coming up for you. You may notice a shift and if not that's okay. Now again I invite you to envision stepping into the circle again, Hearing the sound, Seeing the color of the circle, And bringing up again that sense of ease and groundedness again. Amplifying the feelings and sensations all over your being. The circle is your anchor. Now step out of the circle and notice again what comes up for you when you're outside of the circle. Now we will amplify even more the sensations of ease and groundedness one last time. Inviting you to imagine again the color of the circle, The sound of the circle, And stepping inside. Bringing up all of the sensations of ease and groundedness. Amplifying it even more. Now imagine stepping out of the circle. Notice what comes up for you. Notice your breath, Bringing your awareness to your breath, To your heart space. And now allow yourself to just witness you co-creating this space for yourself, Resourcing yourself, Remembering that you have access to ease and groundedness whenever you like. It's an active choice you can make. You can envision your circle to help you remember the sensations. The circle is your anchor. Now softly make small movements with your feet and toes or slowly move your hands to come back to yourself. And when you're ready you can softly open your eyes. I am Albania Alegría and it has been an honor to guide you today. I invite you to come back to this meditation whenever you feel called to. Many blessings to you. Thank you.