Gravity (Without Music)

A brief meditation for grounding and relaxation, using mindful awareness of the force of gravity as an anchor point for centering the mind and body.

As with all the Pause & Practice recordings, these exercises are just that - opportunities to pause in the midst of inner and outer chaos and practice resting the mind and body. Meditation and mindfulness do not always feel safe if you are a survivor of trauma. If you experience distress during these exercises, please reach out to a qualified mental health provider for support.

Choice is nice when it comes to meditation recordings, so there is a separate recording of this exercise that also includes music.

Enjoy,
Andrew Bertram RCC, MAMFT

Transcript

To prepare for this exercise,

Find a comfortable position to sit in your chair,

With your feet planted flat on the floor and your hands resting gently on your lap.

If it's comfortable for you,

You may choose to close your eyes or find a spot to gently rest your gaze.

Begin with bringing your attention to your breathing,

Allowing it to gently slow down and deepen.

Breathing in and out through your nose,

Letting your exhale be slightly longer than your inhale.

You might notice the coolness of the air as you inhale and the warmth of the air as you exhale.

With your next exhale,

Give yourself permission to enter this exercise being as present as you have capacity for right now,

Letting go of any expectations of doing it the right way or the wrong way.

This is just about noticing,

Practicing,

Pausing.

As we move forward,

If you notice your mind wandering away or your thoughts drift,

Gently acknowledge that and then allow yourself to bring your attention back,

Using your breath as an anchor.

As you continue to inhale and exhale,

I invite you also to offer yourself gratitude for taking this time for yourself.

There's so much that competes for our attention in a day,

And small moments of rest and intention like this are a gift.

Now I will invite you to bring your attention to the feeling of your feet on the ground.

As you bring your attention to your feet,

I'll invite you to notice the force of gravity as it keeps you close,

Tethered to the earth.

It may feel heavy,

Safe,

Warm.

You may also be aware of gravity as you focus on where your body meets your chair.

The sensation of yourself sitting.

Noticing this invisible force that keeps you grounded.

You may also be aware of gravity as your hands rest gently on your lap.

If your mind wanders away,

That's a very normal thing to happen.

Gently bring your awareness back to gravity.

The sensation of your feet on the floor.

The feeling of yourself sitting on the chair.

Your hands resting on your lap.

Allowing each breath to anchor your awareness.

You may even choose to imagine gravity like a color or light.

Gently holding you,

Keeping you grounded and secure.

Allowing that light or color to envelop you.

Knowing that it is always there.

Always something you can bring your attention back to when you might need.

In your own time,

When you're ready,

You may choose to begin bringing your attention back into the space around you.