Begin by finding a comfortable seated position.
Sit with your back straight but relaxed,
Your hands resting gently in your lap or on your knees,
Or you may be lying down.
Close your eyes and take a deep breath in,
Slowly exhale.
The intentions for this meditation are to ground.
This practice is designed to help you connect with the earth,
Bringing a sense of stability,
Calm and presence into your entire being.
Start by bringing awareness to your breath.
Notice the natural rhythm of your inhalation and exhalation.
There is no need to change your breathing,
Just observe it.
Feel the cool air entering your nostrils and the warm air leaving your body,
Settling into this awareness of your breath.
Lengthening your inhalations and exhalations as you take a deep breath in through your nose and audibly exhale through your mouth.
Do this two more times.
Inhale deeply through your nose.
Audibly exhale through your mouth.
Inhale deeply through your nose.
Audibly exhale through your mouth.
Moving your awareness now to your body.
Noticing any points of contact your body has with the surface you are seated on or lying on.
Feel the weight of your body being supported by the earth.
Allow yourself to feel held and supported.
Imagine roots growing from the base of your spine,
Extending down into the earth.
Visualize these roots traveling deeper and deeper,
Anchoring you securely to the ground.
With each breath,
Feel these roots becoming stronger and more established.
Visualize the roots reaching the very core of the earth where they connect with a powerful source of energy.
Now begin to draw this energy up through your roots.
Feel it traveling up through the layers of the earth,
Bringing with it a sense of stability and nourishment.
As this energy reaches your body,
Imagine it filling you with a warm,
Grounding light.
Feel this energy moving up through your feet,
Your legs,
Your hips,
Your torso,
All the way up to the crown of your head.
Allow this grounding energy to fill every part of your being,
Bringing a sense of calm,
Stability,
And balance.
As you are immersed with this grounding energy,
Repeat these affirmations silently or out loud.
I am grounded.
I am grounded.
I am connected to the earth.
I am connected to the earth.
I am safe and secure.
I am safe and secure.
I am present in this moment.
I am present in this moment.
Moving your awareness to the top of your head,
Slowly bringing your awareness down through your face,
Your neck,
Shoulders,
Arms,
Chest,
Abdomen,
Pelvis,
Legs,
And feet.
With your awareness of your entire being,
Can you allow any tension to simply melt away and be replaced by the grounding energy of the earth?
Bring your awareness back to your breath.
Notice the steady rhythm of your breathing and the sense of calm that it brings.
Take a few more deep grounding breaths.
Inhale deeply.
Exhale fully.
With each exhale,
Releasing any remaining tension or stress.
Whenever you feel ready,
Gently bring your awareness back to the space you're in,
Wiggling your fingers and toes,
Slowly opening your eyes.
Take a moment to notice how you feel.
Carry this sense of grounding and presence with you.
Thank yourself for taking this time to ground,
Remembering that you can return to this feeling of stability and connection whenever you need it.
