Hello and welcome.
Today I'm going to guide you into a state of profound peace and unshakable stability.
This is a deep grounding meditation designed for those moments when you feel scattered or when or simply wish to return to your core of serene calm.
Today's practice will be a seated one.
Find a surface that is flat,
Allowing your fingertips to make a gentle,
Clear connection with the ground beneath you.
This could be the floor with a rug,
A cushion or even your bed.
If you're in a chair,
Do not worry,
You can rest your palms face down on your knees to establish that grounding connection.
So settle in and give your body permission to be fully supported.
Now invite gravity to take hold.
Feel the gentle yet powerful gravitational pull softening your shoulders,
Releasing your jaw and inviting a deep,
Heavy relaxation into your entire body.
You may allow your eyes to gently close.
Begin to tune your awareness inwards.
Check in with your inner landscape.
How is your body doing?
Do you have any places of discomfort?
Any feelings of stress?
Anxiety?
Joy?
There's no need to judge or shift.
Just take a notice of what's happening inside of you right now.
Now gently bring your attention to the breath.
Notice the natural rhythm,
Whether you're breathing fast or slow,
Shallow or deep,
Just noticing.
Letting it move as it is,
The gentle rise and fall of your belly and chest.
When you're ready,
Begin to deepen the breath.
We'll ease into a two-to-one breathing pattern,
Extending the exhale to calm the nervous system.
We'll begin with a count of three,
Inhaling through the nose and six,
Exhaling out through the mouth as if you were blowing into a straw.
Let's begin.
Inhaling for one,
Two,
Three,
Exhaling for one,
Two,
Three,
Four,
Five,
Six.
Inhale one,
Two,
Three,
And exhaling one,
Two,
Three,
Four,
Five,
Six.
And again,
Inhale one,
Two,
Three,
Exhale one,
Two,
Three,
Four,
Five,
Six.
Inhale one,
Two,
Three,
Exhale one,
Two,
Three,
Four,
Five,
Six.
Inhale one,
Two,
Three,
Exhale one,
Two,
Three,
Four,
Five,
Six.
And now,
We'll gently increase that count,
Inhaling for four,
Exhaling for eight.
Let's begin.
Inhale one,
Two,
Three,
Four,
Exhale one,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale one,
Two,
Three,
Four,
Exhale one,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Continue breathing like this at your own pace.
Let the breath stretch long and fluid.
Letting the body soften with every exhale.
After your next exhale,
Gently return to your natural rhythm of breathing.
Now,
Bring your fingertips to either side of you,
Allowing the very tips of your fingers to connect with the ground.
Take a moment to truly feel this connection.
Notice the temperature.
Is it cool or warm?
Notice the texture.
Is it a soft carpet,
Smooth wood,
A smooth rug,
Or your knees?
Simply observe this point of contact without judgment.
This will be your anchor to the present moment.
Now,
We will begin to visualize the energy moving within the body.
Take a deep inhale.
Breathe in deeply.
Exhale and visualize your energy,
Any scattered thoughts or buzzing sensations,
Flowing down through the tips of your fingers,
Down your spine,
Through your sits bones,
Back into the earth.
Let's deepen this.
With your next exhale,
Imagine that roots begin to grow from your sits bones and your spine.
These are not heavy roots,
But powerful,
Flexible channels of light extending deep,
Deep down through the layers of the earth,
All the way to its stable,
Nurturing core.
You are growing your anchor.
Take a moment to visualize these roots.
Inhale and imagine drawing up a clean,
Steady,
Golden light from the very heart of the earth,
Up through your roots and into your body.
Now,
Exhale and see any energy you are releasing,
Any worry,
Tension,
Or overwhelm,
Leaving you as a dark smoke or a heavy dust.
The earth is an infinite resource.
It can take whatever you carry that you no longer need.
So,
If you feel weighed down or if anything is inhibiting you from showing up as your best self,
Know that with each exhale,
You can release it.
Let the earth take that burden from you.
Let it go.
Completely surrender.
Inhale,
Drawing up stability from the earth.
Exhale,
Releasing all that does not serve you.
Inhale,
Drawing up stability from the earth.
Exhale,
Releasing all that does not serve you.
Any time your mind wanders,
There is no judgment.
Simply return to the sensation of your fingertips on the ground,
The visualization of your roots,
And the sound of my voice guiding you back to the quiet stillness.
Inhale,
Feeling but a serene,
Golden light.
Exhale,
Grounding into unshakable calm.
Now,
Gently release your hands from the earth,
Resting them on your lap or knees.
Now,
Release the visualization of your roots and bring your awareness to your natural breath.
Now,
Scan your body,
Noticing the new stillness,
Feeling the stability at the base of your spine,
Noticing the calm power in your belly,
Noticing the quiet space in your heart,
A soft ease in your shoulders and jaw,
And your mind is clear and still.
Now,
From this calm space,
Choose a single word as your intention,
Perhaps peace or joy or trust.
Carry this anchored peace with you as you move about your day.
Thank you.
