Thank you for choosing this grounding meditation today.
Let's start by finding a comfortable position.
For this meditation it might be best to sit in a chair in an upright position making sure your back is supported and your feet are planted.
If this isn't a comfortable position for you,
Feel free to choose another position.
Take a minute to make sure that you are comfortable and then gently close your eyes and begin to notice your breath breathing in and out through the nose if possible.
Take a deep breath in feeling the lungs expand and breathe out slowly through your nose letting your body relax.
And again deep breath in feel the air fill your lungs and exhale slowly feeling your body relax a little more this time.
Let your breath return to its normal pattern now and notice the sensations in your body as you breathe in and out.
You may be able to feel the cool air going in through your nose as you breathe in and the warm air leaving your nose as you exhale.
You might be able to feel your chest expand and contract as you breathe in and out as it allows the air to enter and leave the body.
You might feel the tummy expand and contract.
Wherever you feel the most sensation focus on that area experiencing the different feeling that each breath brings.
You might notice that your mind starts to wander.
This is normal.
If this happens congratulate yourself on noticing and gently bring the attention back to the breath.
If it helps you could say breathing in as you inhale and breathing out as you exhale.
Gently move your attention now to the soles of your feet.
Feel the support of the floor beneath them and notice any sensations here.
Notice where you can feel the floor pressure on your feet.
Notice how your feet are connecting you to the earth and grounding you and how your feet are supporting other parts of your body,
Your ankles and lower legs.
Move your attention up your legs to feel the support of the chair beneath you and appreciate the strength of the seat in keeping you connected to the ground and keeping you safe and supported.
Move the attention to the base of the spine where the root chakra is located and notice any sensations here.
Any tingling,
Any tightness,
Any aching.
Now imagine a bright ball of red light in this area at the base of the spine.
Imagine this is turning like a wheel at a steady pace and allow this energy to relax any tightness or discomfort in this area.
Allow this energy to gently spread through your body helping you to feel safe and relaxed.
As you take a deep breath in say to yourself I am safe and feel this throughout your body.
And as you breathe out slowly say I am grounded as you relax.
And again deep breath in I am safe and as you breathe out I am grounded.
Allow your breath to return to its natural rhythm now and when you are ready you can open your eyes.
Connecting with the breath is a powerful grounding technique and it can be used anytime that we are feeling on edge,
Worried or out of balance.
You might want to take a few minutes now to reflect on how you feel after this meditation before continuing your day feeling calm and grounded.
Thank you.
