Mindful Minute: Grounding & Energy Flow

Harness earth and cosmic energy for balance and power.
This gentle meditation helps you anchor your body, calm your mind, and restore balance by connecting to the steady energy of the earth and the expansive energy of the universe.
Through simple breathwork and visualization, you’ll feel rooted and supported, releasing tension as you invite harmony and flow into every part of your being.
Whether you’re starting your day, preparing for meditation, or seeking stability in a moment of overwhelm, this practice will guide you back to centered presence and inner strength—grounded, renewed, and ready to rise.
Music by Ambient Boy, License code: D1EES2LIS3TJISS3

Transcript

Welcome,

Blissful being.

This is Barbara Botellotti with your mindful minute.

This short meditation is a simple yet powerful way to ground yourself and create a nice energy flow.

It will help you anchor your body,

Calm your mind,

And restore balance.

So,

Let's begin.

Find a comfortable seated position,

Either in a chair with your feet resting on the floor or sitting cross-legged on a cushion.

Gently lengthen your spine,

Allowing your shoulders to soften and your hands to rest easily.

Slowly,

Close your eyes and take a slow,

Nourishing breath in and a long,

Steady exhale out.

With each breath,

Let your body relax a little more.

Now,

Begin to count down slowly from 10 to 1.

With each number,

You'll sink deeper and deeper into a peaceful,

Calm presence.

10 9 8 Your body softens.

Your mind quiets.

7 6 5 Even more relaxed now.

4 3 2 1 You're deeply calm,

Fully present,

And safe.

From the base of your spine,

Imagine a long cord extending down,

Down,

Down into the earth.

Like the strong roots of a tree,

This is your grounding cord.

Feel it anchoring you,

Connecting you to the deep,

Steady energy of the earth.

As you breathe,

Imagine gentle,

Warm,

And loving energy rising up through this cord from the base of your spine.

This vibrant energy flows upward,

Filling every part of your body,

Bringing balance and harmony.

And with each exhale,

Tension melts away.

With each inhale,

You are nourished and supported.

Exhaling,

Tension melts.

Inhaling,

Feel nourished and supported.

Now visualize this energy flowing out through the crown of your head like a soft stream of light.

Stay with this image,

Allowing the flow to become smooth and steady.

Inhale through the spine,

Flowing up and out through the crown of your head.

Continue that with your inhale and your exhale,

Smooth and steady.

Once you feel this earth energy well established,

Invite in the energy of the cosmos.

See it gently pouring down through the top of your head and flowing through your body and then moving down into the earth through your spine and your grounding cord.

Again,

Feel the cosmos pouring down through the top of your head,

Moving throughout your body and then down into the earth through the spine,

Down through your grounding cord into the center of the earth.

And then both flows,

Earth and universe moving together in harmony,

Circulating through you with ease and grace.

As you breathe,

Feel yourself as the meeting point of heaven and earth,

Supported and vibrant,

Deeply connected and fully present.

The center point meeting heaven and earth flowing through you in both directions.

Stay here for a few more breaths.

Simply noticing the gentle dance of energy within you.

And when you're ready,

Open your eyes,

Carrying this sense of balance and connection into your day.

Reviews

So helpful for focusing my energy and it very quickly moved me into a meditative state.