Hello and welcome to Rooted in Serenity,
A five-minute grounding meditation.
Take a moment to just drop in where you are right now just to get yourself body,
Mind and spirit ready for this meditation.
Find yourself in a chair with your feet on the floor,
Spine straight.
Try not to slouch and just try to shift,
Move in any direction just to get yourself in a more comfortable spot.
You could use a pillow behind your back.
Do what you need to do to take care of you and when you're ready,
You're welcome to close your eyes or leave your eyes gently open looking at the floor in front of you.
Just take a moment and notice what is in your mind right now.
Is your mind more busy jumping from idea to idea,
Thought to thought or is it more focused or maybe it's a little clear today for you so just notice without judgment.
Now tune into your heart.
What are you feeling today?
What emotion is there or is it more than one emotion?
Notice the size of the emotion.
Is it big or is it small or somewhere in the middle?
What about your energy?
Let's check in with that.
Maybe you're feeling a little tired,
Drained or maybe you're energetic and it's harder to sit for this meditation but wherever you are,
Just accept where you are.
Just notice your head and imagine the muscles and your scalp relaxing.
The space between your eyebrows is smoothing out.
Your jaw is settling in.
You're feeling your neck muscles relax slowly.
Feel the softness in your shoulders.
You're welcome to gently roll them up and back and down your back body for a moment.
Just releasing all the stress,
Any heaviness,
Feeling softness down your arms to your hands and fingers releasing and just have that intention of softening and letting go and noticing the middle of your body,
Your chest and belly relaxing.
Your back feeling down to your hips releasing.
Both of your legs,
Your ankles,
Knees,
All the way to your feet and toes.
Embody that calmness and stillness within.
Softening,
Releasing tension that no longer serves you so that you can be in this present moment awareness and take a breath in and breathing in peace,
Take a breath in and exhale out stress.
Breathing in peace,
Exhaling stress.
One more time,
Inhale peace and on the exhale make a longer exhale than an inhale letting it out.
Great job.
Now imagine for a moment a peaceful blue sky above you and imagine that you see the changing colors of the sky,
Pinks,
Oranges and reds and you notice the sunset in front of you.
Just be aware of how it feels to notice the day is closing,
Settling down,
Calming down and you take that wonderful grounded centered energy inward just like the Sun releasing slowly into darkness and you take that same feeling within slowly into inner stillness releasing all the worries of the day and bringing yourself present.
Gently wiggle your fingers,
Blink your eyes open,
Look around your space and welcome back and allow this feeling to continue for the rest of your day.
