5 Minute Grounding Meditation For Somatic Awareness

In just 5 minutes, experience a profound sense of tranquility with our grounding meditation. Connect with the present moment and cultivate deep somatic awareness, releasing stress and finding inner balance. This daily practice empowers you to approach each day with clarity and calmness, allowing you to navigate life's challenges with ease and grace.

Transcript

Hello and welcome to this five-minute grounding meditation.

Take a moment to get comfortable,

Stretch your body,

Maybe even yawn,

And find yourself in a comfortable seated posture.

Feel your feet on the ground and press with a little pressure into the soles of your feet,

Noticing the points of contact with your toes on the ground,

Your heels.

Feel your back body against whatever you're sitting on,

And let's take three deep breaths together.

Let's breathe in and out,

And just let out a sigh,

A groan,

Whatever just naturally comes out on the out-breath.

Let's take another breath in,

One,

Two,

Three,

Four,

Pause,

And again,

Just naturally let the breath out,

Maybe with a sigh,

Out of your mouth.

One more breath in,

One,

Two,

Three,

Four,

Pause,

And just let the breath out,

And relax any tensions that are present in the body.

And now I invite you to scan from your head all the way down to your feet,

Noticing any sensations that are present and just acknowledging them.

Welcome the sensations in your body,

Any temperature,

Coolness,

Heat,

Pressure,

Tingling,

Even pain.

See if you can just greet those sensations.

And now,

Noticing the points of contact with the surface you're sitting on,

Whatever your back is touching,

Your feet.

Take a moment to just notice whatever thoughts you're having.

See if you can approach your own thought stream moving through your mind with gentleness and without judgment.

I invite you to simply observe whenever you have a thought.

Maybe after you have a thought you can just repeat it in your mind,

If that helps you.

One possibility is to say to yourself,

I'm listening,

I hear you,

To your own mind.

And finally,

Notice if you have any feelings or emotions that are arising.

And similarly,

I invite you to greet those emotions and just say,

Hello,

I'm here with you,

I'm willing to spend some time with you,

Just listening.

If there are sensations that come up in this process,

Again,

Just allow those to be.

Now,

Slowly at your own pace,

Notice the points of contact with the surface you're sitting on.

Notice any noises in the room.

And slowly blink open your eyes with a soft gaze.

And you can start the rest of your day.

Thank you.

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