Relax And Ground Yourself

This meditation is a chance for you to relax, center and open. All you need to do is focus on your breath and allow thoughts to pass through.

This is a debut meditation by David Ngo upon multiple request from attendees of live groups and leadership coaches. A gift to share.

Transcript

Alright,

Very good.

Include the air from your lungs.

Very good.

We'll just take an inhale in.

And as you exhale,

Relax.

Good.

Take an inhale in.

As you exhale this time,

Relax some more.

Very good.

Third breath in.

As you exhale this time,

Relax as fully as possible.

Very good.

Have your head tilted slightly upwards.

And focus your eyes on the point between your eyebrows.

We'll just hold this position for this session.

Very good.

All sounds that you hear,

The cars in the background,

The traffic,

My voice,

Your breath,

All sounds that you hear are prompts for you to relax.

Center and open.

Continue resting your focus on your breath,

Your natural inhale and exhale.

If the mind produces some thoughts,

Let them float through.

Continue bringing your focus to your natural inhale and exhale.

Very good.

We'll take all physical sensation,

The pressure of sitting on the chair,

The sensation of the back of your hands on your knees,

The warmth and the brush of the breath against your upper lip and into your nostrils,

Expanding your diaphragm.

All physical sensation,

The temperature in the air,

All physical sensation are prompts to relax,

Center and open.

Good.

Lastly,

Continuing with your head slightly tilted upwards with your eyes focused on the point between your eyebrows.

We'll take all visual stimuli,

The brightness on the back of your eyelids,

The shapes,

The colors as prompts to refresh,

Center and open.

Notice your breath naturally flowing in and out.

Notice here the moment of sounds.

Notice all physical sensations.

Notice the visuals on the back of your eyelids.

Now notice all of them,

Your breath,

Sound,

Sensation,

Visual.

Allow each natural breath,

Refresh,

Center and open you up even more.

Allow everything around you to take you deeper in now.

Good.

Now from this space in place here and now,

I want you to think of a moment that you can feel deeply grateful for.

It can be little or big,

It doesn't matter.

And it could have happened at any stage of your life.

Step into that moment now,

A moment that you can feel deeply grateful for.

Step into that moment now.

See what you saw,

Hear what you heard and feel what you felt then in that moment now feeling so grateful.

Brighten the colors,

Bring it close to your mind's eye.

Amplify the sounds,

Increase the volume,

What was happening in front of you,

Behind you,

Around you,

Feeling so grateful.

And feel what you felt then,

How you were moving your body or not moving it,

The temperature of the air around you.

How you felt outside your body and how you felt inside,

Within.

Very good.

Make the picture even brighter,

The scene even brighter,

A little louder,

Crisper and really feel what it felt like to be there then now.

Feeling so grateful.

Very good.

We'll seal this moment up with an inhale in.

And as you exhale,

Imagine dropping this moment of gratitude in your center,

Around your heart area and allow that feeling of warmth just grow and glow from your center and radiating out with each natural breath,

With each sound that you hear,

Allowing it to grow.

Each shade of brightness,

Allowing it to grow,

This moment of gratitude growing through your body,

Through each blood cell,

Through each cell,

Through the brain from head to toe is radiating out to the bottom of your feet,

To your fingertips,

The top of your head.

Good.

Now from this place,

Think of another moment that you can feel deeply grateful for.

Maybe it was a coincidence.

What's a coincidence?

Maybe you met somebody or did something or had an experience come to you that was completely unexpected but it changed your life.

Little or big,

It doesn't matter.

What was a coincidence that completely changed your life and maybe felt like you were even being guided?

Step into that moment now.

This moment that was completely unexpected and now looking backwards you can see how you were guided and it was connected.

Feeling what you felt then,

Hearing what you heard then,

Seeing what you saw then in that moment now,

Feeling so grateful,

The unexpectedness of it.

The serendipity,

The synchronicity of it.

Amplify the sounds,

Increase the volume,

Brighten the colors,

Bring the image up closer to your mind's eye.

That's it.

And feeling what you felt then,

How you're moving your body or not moving it,

Or you're laying down or you're holding something,

The weight.

Bringing that moment now.

Allowing the moment like a warm shower wash over you from head to toe,

Like dipping into a nice cool pool,

Submerging your entire body in this moment.

And we'll seal this moment up with an inhale in.

And as you exhale,

I want you to imagine stacking this moment of gratitude and appreciation on top of the first one so it grows even stronger in your heart center.

These two moments of gratitude stacking on top of each other so the significance of it,

The impact of it,

The substance of it grows.

The feeling of gratitude is stronger and clearer than before.

And it surrounds you,

Envelops you from the center out.

And really feel it.

Notice it within your body,

The warmth that grows with each breath and naturally grows and grows.

Like energy from the bottom of your spine and it just keeps on growing and growing and growing upwards,

Upwards,

Upwards.

All the way up,

All the way up to the top of your head.

So you naturally feel your head being pulled slightly upwards.

And from this space,

We know we have access to this at any time.

Take note of this inner space that you've created for yourself.

And I want you to link it to the first word that comes to mind,

That it's associated with this feeling of appreciation and gratitude.

The first word that comes to mind and I want you to link it inside.

Say it to yourself inside so it creates a link.

This word that you've created and associated to this feeling is now the prompt.

Whenever you say this word inside or hear it outside or see the word,

It prompts this inner state of gratitude and presentness and clarity and refreshness,

Feeling centered and open.

And the more that you train it,

Just like a muscle,

It strengthens this word,

This feeling,

This feeling,

This word.

On the count of three,

We'll just be back here and now slowly open your eyelids.

One,

Two,

Three,

Slowly open your eyelids being here and now sitting in the chair.

Very good.

Very good.

Very good.

Nice.

And you end with a grin or smile on your face and high five somebody next to you if you have somebody next to you.

Reviews

Loved that!!! Feeling high vibe after that journey. Thanks!

Thank you, that was beautiful

This is so effective when I feel ungrounded and/or restless - it really allows me to sink in and relax💜

High five, David and fellow sitters! I love this meditation so much.

Just what my mind, body, and soul needed. *high fives*

This was foot, a bit different, much appreciated.Thankyou.