Life is unpredictable, filled with moments of uncertainty and change. But what if you could find a sense of stability and calm amidst the chaos? Tess Callahan’s meditation, available on Insight Timer, offers a powerful tool for cultivating grounding and peace in any moment.
This 9-minute meditation practice is a gentle yet profound journey into mindfulness, self-compassion, and openness. Through simple guidance and the timeless wisdom of Pema Chödrön, Tess Callahan helps us connect to the breath, soften into presence, and embrace the present moment—even when life feels overwhelming.
A 9-minute meditation to embrace stability
This practice invites you to step away from the busyness of life and reconnect with your breath and body. It’s a grounding ritual to return to when you need strength or a moment of clarity.
For more grounding tracks, explore the largest library of free guided meditations on Insight Timer.
Pema Chödrön-inspired guided meditation script
Step 1: Find your posture and ground yourself
Begin by finding a comfortable and balanced position. You may choose to sit on a cushion, chair, or any surface that supports your spine’s natural alignment.
Visualize a drop line extending from the top of your head, through your spine, and into the ground. Let this image guide your posture—upright yet relaxed.
Check for balance:
- Are you evenly grounded from side to side?
- Is your body aligned from front to back?
Feel the weight of your seat anchoring you, while your heart area remains open, inviting warmth and love.
Step 2: Soften your body
Allow your body to release any tension: Let your face soften—your upper eyelids gently resting on your lower lids. Relax your jaw, letting your lips touch lightly or remain slightly apart. Feel the ease spreading through your entire body, allowing it to settle into a state of calm and softness.
As your body relaxes, it teaches your mind to relax and be open.
Step 3: Focus on the breath
Bring your attention to your natural breath. No need to change it; simply observe the flow of air as it moves in and out.
Direct your awareness especially to the out-breath—feel yourself riding the waves of the exhalations. Visualize your breath expanding outward into the room, creating a sense of space and openness.
If your mind begins to wander, gently guide it back to your breath without judgment.
Step 4: Name and release distractions
As thoughts arise, simply name them to acknowledge their presence. For example, if you notice yourself thinking, gently say, “Thinking.”
Return to the stability of your breath, feeling anchored in your body and rooted in the present moment.
This process may happen repeatedly. Each time your mind wanders, bring it back to your breath with kindness and precision.
Step 5: Connect with your inner steadiness
Allow the breath to remind you of the stability that is always present within you. Whether life feels calm or stormy, this steadiness is your anchor.
Take a moment to reflect on the constancy of the breath as a source of strength.
Repeat these affirmations to yourself or hold them silently in your heart:
- “May all beings be happy.”
- “May all beings be at peace.”
- “May all beings be free.”
Feel the resonance of these words radiating through your being, connecting you to a universal sense of compassion and peace.
This guided meditation script was adapted from Tess Callahan’s Pema Chodron Inspired Simple Meditation.
Take a moment to reflect
Spend a few moments journaling on your grounding experience. Consider these questions to deepen your insights:
- What sensations did you notice in your body as you focused on grounding and softening?
- How did naming distractions affect your ability to return to the breath?
- Did the affirmations at the end of the meditation shift your emotional state?
- How might this practice help you navigate moments of uncertainty or stress in your daily life?
Feel grounded with Insight Timer’s free meditation app
This meditation by Tess Callahan is one of many inspiring practices available on Insight Timer’s free meditation app. Whether you’re looking for meditation music, guided meditations, or tools for mindful living, Insight Timer offers a wealth of resources to support your journey.
Embrace stability and find peace amidst the uncertainty of life—one breath at a time.
