Welcome to this grounding meditation.
Wherever this finds you,
Just know that you are able to ground yourself regardless of what's going on around you.
If there are distractions or noises or invasive thoughts,
That's okay.
Even just with your intention,
Even just by choosing to listen to this meditation,
Even just by saying,
I'm grounded,
You're already doing it.
So whatever you're able to do today,
Even if it's just to listen to my voice,
You're already doing really great.
So with your eyes open or closed,
Take a deep breath in and let it out.
And I'll count for you.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six.
And with your next breath,
On the exhale,
Give yourself a big sigh out,
Make some noise.
Ready?
Let's do that again.
Inhale,
And on the exhale,
A big sigh out.
One more time.
Inhale,
And exhale with a big sigh out.
Let it go.
Great job.
And still,
You can have your eyes open or closed.
We're going to cross our arms and you're going to just kind of notch your arms under each armpit.
Your thumbs,
If it's comfortable,
Can kind of hang out under the collarbone.
We're giving ourselves a little hug and we're supporting the chest,
The lungs,
The heart,
As we do this.
Just find comfort here.
Listen for the pulse under your fingertips.
I'm going to read some affirmations.
You can listen or repeat them to yourself silently or aloud.
I'm safe in this body.
I'm at home in this body.
It's okay for me to just be here in the present moment.
I'm safe on the earth.
I'm at home on the earth.
I choose to mindfully connect to the earth and receive her support.
Take one more deep breath here.
You can rest your arms in your lap.
And if you're comfortable doing so,
Allow your eyes to close.
And now allow the arms of the earth to rise up and hold you.
Whatever that means to you,
However you experience it.
The great big arms of the planet reaching up from the center,
Reaching through all of earth's layers,
Finally reaching the base of your spine and holding on to you tightly here,
Supporting you.
And those arms also reach up and meet you at the soles of your feet,
Supporting you.
And they reach up and hold you at your lower belly,
At your middle belly,
At your heart,
At your throat,
At your third eye,
At the crown of your head.
Feel the earth supporting you in all of these spaces.
Let yourself sink into that holding.
And just let go.
Any worry,
Any pain,
Give it to the earth and allow her to hold it for you.
If you really want it back later,
You can have it back.
But for now,
Let her hold on to it and see if you can feel this weightlessness.
Breathe here.
With every exhale,
You can sink a little bit deeper.
Stay here for as long as it feels good to do so.
And intend for this grounding connection to continue throughout the rest of your day.
Take good care of yourself.
