This is the grounding meditation.
The grounding meditation is useful when you feel anxious,
Agitated,
Overwhelmed,
Or simply uprooted.
Often when life becomes too busy or during travel or stressful times,
Our energy is moving more upward from our root chakra up to our crown chakra or from the base of our pelvis up into our skull,
Up into our brain.
And this meditation is helpful for reversing that flow of energy into the downward flow of energy from the cosmos above into the earth beneath our feet.
So for this meditation you can either sit on the ground or sit in a chair with your legs folded or sit with your feet on the floor.
And if your feet are on the floor,
Have the entire bottoms of your feet on the floor so that your ankles aren't crossed.
And this will help you feel more rooted to the earth.
So take a moment and let a longer exhale out.
You can even make the sound of ah,
Which is an exhale through the mouth and allows the sense of release in the inner space and your inner body.
Take a few of these ah breaths if that feels comfortable for you.
Notice from this type of exhalation out your belly releases and softens a bit.
Allow that softness to be there as the breath comes in easily through your nostrils.
And gradually transition your exhale to happen through your nostrils as well.
You can allow your jaw to be released and soft.
And the gaze of your eyes,
Even if your eyes are closed,
To look downward.
We're simply allowing energy to start to move down from the head down towards the belly,
Down towards the bowl of the pelvis,
Even down towards our feet.
Now feel the earth beneath you,
Feel the contact you have with your chair or your cushion or the floor surface or earth that you're sitting on.
Notice the solidity of our planet,
The solidity of earth.
And notice the lightness of the sky above the atmosphere around you.
It's noticing that you sit between sky and earth.
And let your energy,
Let your awareness move down to feel the solidity.
Let your weight go so you feel heavy.
Feel that added weight of gravity that allows you to be heavy.
And notice how gravity is always there,
It's always there for you.
Let gravity take your energy down.
The opposite force of levity,
This rooting force of gravity.
Let gravity root the four corners of your pelvis.
If you feel into your hips,
Your back,
Your lower belly area,
There's this rectangle shape.
This rectangle shape is rooted,
Grounded,
Very stable.
Let gravity pin down the corners of your pelvis.
And in this stable shape,
This stable rectangle,
Feel the fluidity of your breath.
The breath rocks you back and forth.
As you inhale,
You might even exaggerate this rocking by leaning forward on the front two corners of your pelvis.
And as you exhale,
Leaning back to the back two corners.
Allow the breath to rock you forward as you inhale,
Backward as you exhale.
Nothing else to do but receive this natural force,
The life force moving through the breath,
Rocking you into rhythm with the cosmos.
Forward and backward.
Not trying too hard,
Just allowing these forces the force of gravity.
And now the force of prana,
The force that rocks the inner body that rocks the vibratory field,
Rocking you into rhythm,
Into this great loving field of support,
The universal energy,
Synchronizing your rhythm.
Let your whole body go into this flow,
Rocking and rooted,
Not efforting,
Only receiving.
When a baby is born,
The baby on the mother's body synchronizes its breath to the mother's body without effort,
Without trying.
In the same way you're allowing yourself to be rocked by the great mother energy,
The universal life force,
Giving yourself over,
Surrendering,
Letting go,
Letting the natural force rock you into rhythm,
Keeping your awareness centered in the bowl of your pelvis,
Back and forth,
Rooted in all four corners of your pelvis.
No deeper breath needed,
Just the natural breath.
And if any time you feel tension in your throat or your heart or you feel agitated,
Do another ah,
Exhale through your mouth,
Releasing any of that pent up energy that's releasing from the upper part of your body.
And then letting go again into your pelvis,
Back and forth.
