Welcome to this grounding meditation,
Rooted and restored.
Begin by finding a quiet space.
Sit or lie down comfortably.
Letting your hands rest gently on your lap or by your sides.
Close your eyes if you are ready and it feels safe.
Begin by taking a slow,
Deep breath in through your nose.
Gently fill your lungs,
Feel them expand,
Your ribs stretching gently.
Hold for a moment and now exhale through your mouth,
Letting the breath carry away any tension you may be holding.
We're going to repeat this again,
Taking a deep breath in through your nose,
Expanding your lungs,
Feeling space between each rib as your diaphragm expands.
Hold now for a moment and exhale through your mouth,
Making sound as you release what no longer serves you.
Take another deep inhale through your nose,
Feeling your lungs expanding.
Gently hold and exhale through your mouth,
Releasing tension.
With this last big inhale,
Imagine drawing in,
Call,
And releasing anything that feels heavy or tight with your exhale.
Bring your awareness to the top of your head,
Notice any sensation there,
Warmth,
Tingling,
Or stillness.
Let your attention drift slowly downwards,
Relaxing your forehead,
Softening your eyes,
Relaxing your jaw,
Unclench it,
And allow your tongue to rest gently in the bottom of your mouth.
Roll your shoulders back,
Allowing them to drop away from your ears,
Allowing your spine to elongate.
Feel your arms growing heavy,
Your hands loosen and open.
Feel your belly softening and release your hips and any tension you may be feeling in your pelvis.
Allow your legs to sink into the surface beneath you.
Feel your feet relax,
Toes unclenching.
With each exhale,
Imagine your body melting more into the earth.
Bring your focus to your feet,
Imagine the soles opening gently like the petals of a flower.
From this opening,
Visualize strong,
Growing roots extending downward,
Deep into the earth.
These roots travel through the floor,
Through layers of soil and stone,
Deeper and deeper until they reach the core of the earth.
Take a moment to feel the stability of that connection.
You are held,
You are supported,
You are safe.
Imagine energy rising from the earth through your roots,
A warm,
Golden light that fills your body with strength and steadiness.
Now imagine your breath as a gentle wave.
As you inhale,
The wave rises and expands through your chest.
As you exhale,
It flows outward,
Washing over your body and into the space around you.
Feel your energy gently expand like a soft glow.
You are part of the earth,
Part of the air,
Part of the rhythm of life.
There is no rush,
No pressure,
Just presence.
Silently repeat to yourself,
I am grounded,
I am safe,
I am supported by the earth beneath me.
I release what I no longer need.
I welcome peace and clarity.
Take one final deep breath in,
Expanding your diaphragm once more,
Holding for a moment,
And gently exhale slowly.
Begin to gently return to the room.
Begin to feel movement in your fingers and your toes.
A little more movement coming to your arms and your legs.
If you feel the need to stretch,
Do so now.
And when you're ready,
Open your eyes.
Thank you for taking this time to meditate.
Thank yourself for taking this time to root and ground and restore.
May it be so,
And so it is.
