Welcome to your somatic grounding meditation.
If you have been feeling overwhelmed,
Stuck in fight or flight mode,
Or are looking for a quick nervous system reset,
Then this meditation is for you.
It is designed to help you regain a sense of calm and help the body find its sense of bearing in time and space.
Before we begin,
Find a comfortable seated position.
You can be seated either on the floor or in a chair.
If you are sitting in a chair,
Just make sure you are sitting slightly more forward with your feet firmly planted on the floor.
Making any other adjustments that you feel called to make.
And then on your next inhalation,
Finding stillness.
Spine is long.
Spread your collarbones wide and relax your shoulders and arms.
Hands lightly touching your knees.
While I encourage stillness for the practice,
If you need to make movement,
It is in your power to do so to make yourself feel more comfortable.
Arriving in this space by taking a deep breath in through the nose.
Exhale,
Let it go.
And as you deeply breathe in through your nose and you expand your body outwards.
And once more through the nose,
Exhale as you find your body settling downwards.
Deep inhalation through the nose,
This time expanding upwards,
Imagining a bit more space between each vertebra.
And as you exhale,
Sinking down even heavier into your seat.
You may close your eyes if you feel invited to do so.
Noticing if your mind started to wander off.
Joyfully recognizing that it has happened.
And then joyfully bringing it back to your seat and your breath.
And now starting to turn your attention and intention to the contact point of your seat against the floor.
Perhaps that's your sit bones or the bottom of your feet.
As you bring your awareness to that contact point,
You start to feel your sit bones or your feet grow heavier and heavier against the floor.
Now imagine tree roots growing out from under your sit bones or your feet,
Rooting you firmly into the floor beneath you.
These tree roots spiraling long and gracefully as they root you deeper and deeper into the earth beneath you.
Really feel that steady support of the floor supporting your entire body.
The floor,
That earth that is still static and supported.
The earth that is always there beneath you.
And still feeling that rooting sensation now drawing your attention to a white light coming up your spine from your sit bones.
Starting from your lower back,
Middle back,
Upper back,
And out through the crown of your head.
As you find perhaps just a little bit more length in that dimension,
At the same time as the tree roots continue to root you down into the earth.
White light coming out from both sides of your collarbones to your shoulder tips,
Upper arms,
Lower arms,
And out through your fingertips.
Really feeling into that stable and still support of the earth beneath you.
As you feel the body sinking down even more.
And finally,
If comfortable,
Checking in with how you are feeling in this present moment.
There's no need to explain.
Just finding a label or a word.
I invite you to say to yourself how you are feeling internally or even out loud.
This act of observing and acknowledge your felt sense is a great way to take you out of the stories in your head and bring your focus back to the actual experience of your body.
One final deep clearing breath together to seal this practice.
Deep inhalation through the nose,
Through the mouth,
Sigh it out.
And when you're ready,
Gently opening your eyes.
Thank you for joining me in today's somatic grounding practice.
You can come back to this exercise at any time whenever you need to activate your rest and digest system and ground back into your body.
