This is a guided meditation for you to feel grounded,
Centered,
And connected.
Find yourself in a comfortable seat,
Allowing for your spine to be nice and straight,
Shoulders rolled up,
Down,
And back,
Crown of your head lifting towards the sky as your tailbone reaches down towards the earth.
Allow your eyelids to softly close as you begin to direct your attention from the outer world into your inner world,
Receiving a full inhalation,
Bringing precious life force and oxygen into your body,
Releasing,
Allowing for a full exhalation.
Let all the air release,
Continuing in this way,
Receiving inhalation to exhalation.
Allow every breath to soften the muscles,
To quiet the mind,
And bring you to the still point within your center.
For grounding,
Begin to focus your attention into the base of the body,
The feet,
The legs,
The hips,
And the sits bones.
As you breathe,
Focus the breath,
Focus the attention on the base of the body,
And rooting the energy in a downward motion towards the earth.
Envision yourself sitting on a rock,
Connecting to that earth element,
That stability,
Or you could envision growing roots down through your feet,
Past the earth's surface,
Deep,
Deep down.
Whichever you choose,
Allow for the next seven breaths to be grounding breaths,
Where you're really rooting in,
Allowing yourself to be nurtured,
To be nourished,
And to be grounded.
On your next breath,
Bring the awareness to the base of the spine,
So lifting up from your roots or from that grounded center,
And begin to move the energy now up and down the spine,
Beginning at the base.
As you inhale,
Allow the energy,
Allow your breath,
To have an upward movement as it reaches up along the spine to the crown of the head.
When you reach the crown of your head,
Pause for a moment,
Holding that breath,
Retaining it,
Receive all the blessings.
When you're ready to exhale,
Allow the breath to go back down from the crown of the head,
Making its journey,
Washing over you like a waterfall as it roots back down towards the earth.
Continue in this way as you inhale,
You lift the energy up,
Pause at the top.
Exhale,
Letting it go,
Releasing back down.
You can even pause at the bottom of the breath and remain in a breathless state for a moment,
Before receiving that next in-breath and moving up the spine once again.
On your next inhalation,
Bringing the breath back up the body,
Coming to the crown of the head,
Pausing,
Holding the breath in,
And let yourself soften,
Relax,
Even as you're holding that breath,
Receive.
And when you're ready,
Exhale,
Letting go,
Let the energy move back down.
Do this three more times on your own,
Following the breath,
In the upward and downward motion,
Pausing at the top of the inhalation and at the bottom of the exhalation.
So coming into what you would consider your quiet center,
Here are some ideas of some common places that people attribute to the center.
So it could be at your spiritual eye center,
The Ajna chakra,
Just above the eyebrows in the center.
So you could focus your attention here.
Or it could be at your heart space.
Or in other common places at the solar plexus.
So see what feels like your quiet center.
And begin to now bring breath to this space with awareness.
Inhaling and exhaling slowly,
Smoothly,
Letting it really touch into the very center of this space and let it emanate and radiate from that place.
And just continue to allow the energy and the breath to build here.
As you now expand your energy,
You've filled up,
You've grounded yourself,
You've centered,
And now it's about that connection,
Allowing yourself to connect with all that is with spirit,
Divinity,
Source,
Whatever you call this beautiful essence and presence that is beyond our own individuality.
Spending these last few moments connecting to divinity.
Now bringing your hands in prayer position at your heart,
Centering yourself,
Allowing yourself a moment of gratitude before you continue with your day,
Tapping into your heart and to all that you are grateful for in this moment,
Anything big,
Anything small.
As you feel ready,
You can release the hands and open your eyes as you come back into your space.
Just remember this feeling,
This presence that you have right now,
Checking in to see if you can feel that energy of being grounded,
Of being centered,
Connected.
And the wonderful thing about meditation is when we can actually bring it into our lives,
Bringing that meditative state,
Those qualities into our everyday experiences.
And so the next time you're feeling out of balance,
Uncentered,
Ungrounded,
Remember these tools and come back to your breathing,
Even in activity,
And allow yourself to ground in,
To receive,
To be centered,
And to allow for that to create a connection.
Have a beautiful day.
Namaste.
