Welcome to this guided meditation for grounding,
Where you will be empowered to release anxiety and tap into a profound sense of peace and stability within yourself.
Find a comfortable seated position or lie down on your back.
Allow your body to relax completely,
Feeling the support of the ground beneath you.
Focus on your breath,
Breathing in and out in this moment.
Let go of any worries,
Thoughts or stories living in your mind about the future and the past.
Be right here,
Right now,
Grounding yourself,
Feeling the support from earth.
Now take a deep breath in through your nose,
Filling up your lungs with air,
And on your exhale blow out any anxious thoughts and sensations,
Releasing all the tension and worries from your body.
Like this.
Do this now on your own.
Feel the surface support you as you let your body sink in deeper and deeper with every exhale.
Now focus on your feet.
Notice the sensations of your feet touching the ground and feel the support of the earth beneath you.
Imagine roots growing from your feet into the ground,
Anchoring you firmly to the earth.
Take a deep breath in and as you exhale,
Imagine that any tension or anxiety you may be feeling is leaving your body going down through the roots back into the earth.
Elongate your exhale and feel yourself becoming more grounded and more centered with each breath.
Now visualize that part of you that feels anxious every now and then.
See it taking on a shape,
Perhaps as a younger version of yourself,
A cloud,
A wave or a tight knot.
Imagine this anxious part standing in front of you.
Look at it with compassion as you would at a scared child.
Approach this part of you with curiosity and ask,
What do you really need right now?
Listen carefully for its answer.
Perhaps it needs to express some feelings,
To be held,
To be rocked,
Or to be reassured that everything will be okay.
Whatever it needs,
Offer it with love and compassion,
Making it feel comforted and safe.
As you offer care to this anxious part of you,
Notice it beginning to soften and dissolve.
Feel how with each breath it is releasing its grip on you.
And if it feels right,
Hug it.
Hug yourself right now.
Whisper to yourself and this part in your mind,
It's okay,
I love you and I accept you.
You're enough,
You're safe here.
Take a few long deep breaths.
Feel your body and mind become more peaceful and spacious.
Now bring attention to your body.
Start at the top of your head and slowly scan your entire face,
Noticing any sensations that might be present.
Simply observe them without judgment.
As you breathe in,
Imagine a warm,
Soothing light filling those areas,
Melting away any tension or tightness.
Bring your attention to your neck and shoulders.
Allow any tension or tightness to release.
Imagine a wave of relaxation move through your neck and shoulders,
Leaving you feeling calm and at peace.
Now bring attention to your chest,
Your stomach and lower back.
Notice any sensations that may be present in these areas.
As you exhale,
Imagine any tightness or discomfort leaving your body.
Now bring your attention down to your hips,
Your thighs and knees,
Your calves,
And allow your muscles to relax completely.
As you inhale,
Imagine a wave of relaxation moving down your legs,
Leaving you feeling calm and peaceful.
Focus on your feet.
Notice any sensations that are present there.
Wiggle your toes and feel the connection between your feet and the ground beneath you.
Feel the support of Mother Earth,
Knowing that you are safe and loved here.
And imagine a warm glowing light surrounding you,
Filling you up with love and comfort.
As you feel the calm and peaceful energy in your body,
Allow a gentle smile to form on your lips.
And now allow that smile to become bigger,
Lighting up your entire face with joy.
Let that peace and joy flow down through your entire body all the way down to your toes.
Linger in this feeling for a moment.
Breathe deeply,
Feeling fully present and alive.
And now with your next breath,
Take a moment to thank yourself for having taken this time here for you,
Knowing that you carry this feeling of groundedness with you.
Remember,
By anchoring yourself in the present moment and embracing perspective and gratitude,
You can revisit this state of calm and groundedness whenever you need it throughout your day.
Take another deep breath here.
Slowly move your body in any way that it feels comfortable to you.
Coming back into this room as the more peaceful and powerful version of you.
Open your eyes.
Namaste
