Hello,
This is Grace from A State of Grace Meditation and Sound Healing.
Welcome to this meditation for grounding.
There are times in our lives where we can feel disconnected due to stress we experience from life's trials and tribulations.
Grounding yourself can help you feel calm,
Peaceful and centered.
It is an effective way to reconnect.
Paying particular attention to using the five senses and noticing what is taking place in the present moment and connecting to your surroundings allows us to feel part of everything.
Grounding can also be energizing.
By visualizing the Earth's energy travelling up into us we can feel revitalized.
Here is a lovely poem by Larry Butler.
The Earth says keep still,
Stay put and listen to the roar of silence.
Hold on and root deep for treasure.
Feel the sap rising through your bones.
Wait and see what happens.
The river says keep flowing into the locks,
Swirling and swelling and swishing.
Keep floating down,
Down and down,
Falling and carving the mountains,
Down to the beautiful sea.
The trees say keep rooting,
Rooting and rising into the sky.
Spread out your arms to embrace everything.
Breathe deep,
Deeper with falling leaf.
Gather fruit and nuts for winter.
The sky says keep looking.
Sniff the air and notice the small changes moment by moment,
Breath by breath,
Cloud by cloud.
Watching your thoughts float by.
The birds say keep singing,
Sing from your heart.
Fly from branch to branch.
Stay curious,
Stay light,
Stay fresh.
Each year with a new nest,
Then be patient and sit on your eggs till they hatch.
The sun says keep smiling.
Smile at your reflection on still water.
From dusk till dawn,
Go outside.
Out to play with light and shadow.
In the day,
Long dazzle,
Leaping through thin air.
The compost heap says keep rotting,
Decomposing,
Turning,
Burning.
Digest everything that comes your way.
Keep returning to the earth and the earth returns tenfold to you.
The earth says keep still,
Stay put,
Wait and see what happens next.
So let's begin with choosing a place where we can sit or lie comfortably without distractions for the next half hour or so.
Allow your spine to be straight and check that you are in a relaxed posture,
With your feet flat on the floor and your hands resting comfortably on your lap if you are sitting,
Or that your hands are resting beside you if you are lying down.
At any time if you begin to feel uncomfortable,
Feel free to adjust your posture.
Gently close your eyes and take some deep,
Relaxing breaths.
Lie the breath out and begin to soften your body.
Notice your in-breath and your out-breath.
Notice how your belly rises and forms.
Allow your breath to return to its natural rhythm.
This is your time.
Come away from your everyday busyness,
Time for your wellbeing.
Allow yourself to come into the present moment and begin to notice the sounds you can hear.
Any sounds in the room and sounds coming from outside.
You may like to pick a sound and follow it for a moment.
Bring your attention to where you are sitting.
Notice your body against the surface that you are sitting on and feel the weight as it presses into that surface.
Notice also how your clothes feel against your skin.
Notice any smells or fragrances around you.
Bring your attention to your mouth.
Does it feel moist or dry?
You might like to take a moment to swallow and moisten your mouth.
What tastes do you notice in your mouth?
Starting at the top of your head,
Begin to scan your body,
Noticing any tension or tightness there.
Release any tension that you may be holding onto as you scan down through all your body.
When you notice any places that you may need some attention,
Allow your breath to soften those areas and any tightness to float away.
When you notice your thoughts begin to stray,
Allow them to pass by without getting caught up in the lettering.
Return your attention to your breath and to scanning any tension in your body,
Releasing the tension by softening those parts with your breath.
Bring your attention back to your breath.
Just a gentle,
Natural breathing,
No forcing,
No striving,
Just a gentle in and out.
As you breathe in,
Soften a little more and as you breathe out,
Let go of any tension.
Breathe in,
Soften,
Breathe out,
Let go.
Notice how this feels.
Bring your attention to the top of your head now.
Breathe into that space.
As you breathe in,
Soften the top of your head and as you breathe out,
Allow any tension there to soften and just let go.
Breathe into the area of your forehead and as you breathe in,
Soften your forehead.
Breathe into any creases and tension there.
Just breathe in and let go.
Breathe into the muscles around your eyes and your eyeballs.
Breathe in and let it go.
Breathe into your whole face and feel it soften and let it go.
Breathe into the area just at the base of your skull.
This area that sometimes gets tight holds onto things.
Breathe in and let it go.
Feel your whole face and all of your head.
Breathe into it and notice how it feels.
Breathe in and soften and let it go.
Breathe into your neck and your shoulders.
Breathe in and soften and let it go.
Breathe into your chest.
Breathe into your chest and soften and feel your chest expand with the in-breath and expand and let go as it contracts with the out-breath.
Breathe into your torso and feel it rise and fall.
As you breathe in,
Allow your torso to soften and as you breathe out,
Let any tension there.
Just let it all go.
Breathe into your back now,
Into your spine and all your back muscles.
As you breathe in,
Allow it all to soften and as you breathe out,
Let it all go.
Breathe into your hips now and your pelvis.
Breathe in and allow this area just to soften and let go.
Breathe into your legs.
Breathe into your upper legs,
Into your knees,
Into your lower legs and into your feet.
And as you breathe in,
Feel it all soften and as you breathe out,
Let go of any tension that you are holding there.
Bring your attention to your shoulders and breathe in.
And as you breathe out,
Allow your shoulders to drop even more and feel your shoulders just soften a little more.
Breathe into your arms,
Your upper arms,
Your elbows,
Your forearms and your hands.
Breathe in and feel it soften and breathe out and let the tension just wash away.
Notice how your whole body feels.
It may feel lighter,
It may feel heavier.
Just notice any changes there.
Breathe into your whole body now.
Feel it all soften.
Connecting with Mother Earth induces calm and inner peace.
It restores and rejuvenates us.
Mother Earth is incredibly healing.
Bring your attention back to where you are sitting or lying down.
Get a sense that you are safe and connected to the Earth.
Feel a network of big strong roots supporting you.
This network of roots travels from you through the many layers of the Earth over rocks and through the different types of soil and clay.
These tendrils extend deeper and deeper until they reach the Earth's centre,
Down to its core.
The roots wrap themselves around the core once,
Twice,
Three times.
These roots take in energy from the Earth and you feel the revitalising energy travelling up through the many layers,
Back up into your feet and into your legs,
Into your hips,
Your stomach,
Your chest and your shoulders and your arms and continue up to your neck and into your head.
Allow this energy to flow throughout your body.
Feel the energy pulsate through every cell and every organ and out to its very edges.
Notice how this feels.
Make this feeling beyond your body.
Feel the particles of energy disperse out into the room where you are sitting or lying down.
Now notice as the particles move further out beyond the room into the street outside and even further out into the suburb,
Out into the city and then out throughout the whole country,
Out to the whole world and beyond the planet,
Out into the universe.
This great expansive energy has no boundaries and is limitless.
You are one with everything and everything is one with you.
For the next little while allow yourself to take in this experience of oneness and if your thoughts begin to stray,
Allow them to float by without getting caught up.
Take some time now to enjoy the experience.
Very,
Very gently deepen your breathing.
When you are ready,
Bring your awareness back to where you are sitting or lying down.
Feel the connection of your body to the floor and to the earth beneath you.
Become aware of your body lying or sitting on the floor or in the chair.
Take a moment now to see yourself sitting or lying in this room and start to notice the sounds around you.
Notice any sounds coming from inside and outside the room.
Begin to awaken your body and become aware of your head,
Face,
Neck,
Back,
Shoulders,
Arms,
Legs and belly.
Breathe into your belly and notice the rise and fall with your breath.
Breathe in a sense that your whole body is sitting or lying and feel the floor or the earth that you're connected to.
Allow your head to roll from side to side if you are lying down or gently make small circular movements if you are sitting.
You might like to roll your shoulders forwards,
Up and back.
Wiggle your fingers and your toes and when you are ready,
Open your eyes.
Take a few moments to focus and notice how you are feeling and take your time getting up and allow yourself to take this feeling with you for the rest of your day.
Thank you for joining me in this grounding meditation.
