Hi,
Welcome to Grounded in 5.
This is a really simple and effective way to reset your mind and body to help you feel steady and clear as you move through the rest of your day.
So find a position that feels comfortable,
Sitting with your feet flat on the ground or standing tall.
There's no need to overthink it,
Just make sure you feel supported.
Now take a deep breath in through your nose,
Filling your lungs completely.
Hold it there for a moment and as you exhale imagine releasing anything that's weighing you down.
Let's do that two more times.
So breathing in,
Hold it and as you let it go just release any stress.
And one more time,
Slow deep breath in,
Hold it and just let it all go slowly.
Now take your attention to your feet.
Notice how they're connected to the ground.
Imagine roots growing from the soles of your feet,
Reaching deep into the earth.
These roots are strong,
Unshakable and they anchor you firmly.
With each breath in,
Imagine calm and steady energy rising through these roots and flowing into your body.
As you breathe out,
Really let go of any worries,
Tension or stress you've been carrying.
So let's try that.
Breathing in,
Calm and steady energy.
Breathing out,
Worries,
Tension and stress.
And again,
Breathing in,
Calm,
Steady energy rising through the roots and breathing out,
Completely letting go of all your worries.
Let's do a check-in with your body,
Starting at the top of your head.
Imagine a soft wave of relaxation slowly moving down.
Feel it move over your head,
Your eyes,
Your cheeks,
Your mouth,
Jaw and your neck.
Getting into the shoulders,
Moving into the arms,
Slowly down the arms into the fingers.
This wave continues down into your chest,
Stomach,
Back,
Slowly moving down your spine.
Just letting everything soften with each out-breath.
Feel this wave slowly moving down your legs,
All the way down to your feet,
Where you're deeply rooted.
By now your whole body is feeling steady,
Calm and relaxed.
Let's focus on your breathing for a moment.
Here's a simple rhythm.
Inhale for a count of 4,
Hold for 2 and exhale for 6.
Let's try it together.
So inhale 1,
2,
3,
4,
Hold 1,
2,
Exhale 1,
2,
3,
4,
5,
6 and one more time.
Inhale for 4,
1,
2,
3,
4,
Hold 1,
2,
Exhale 1,
2,
3,
4,
5,
6.
With every breath you're clearing your mind and steadying your body.
Take a moment now to notice how connected you feel to the ground beneath you.
Steady,
Calm and supported.
This feeling is always here for you anytime you need it.
When you're ready you can start to bring your awareness back.
Wiggle your fingers and toes,
Roll your shoulders and take a final deep breath in.
You've just completed Grounded in 5.
Simple,
Quick and effective.
You can use it anytime you need a reset.
I'm Angie Hilton,
Thanks for joining me.
