A 5-Minute Meditation For Grounding

Meditation can often be mistaken as a mental or “heady” practice, but really, it is an embodiment practice. Most mindfulness meditation techniques aim to bring the body and mind into the same place—right here, right now. As easy as it sounds, it can be challenging because we are so used to running from one thing to the next, planning, strategizing, or worrying. This 5-minute meditation (with an ending bell) was designed to help you live in and through the body.

Transcript

After you've settled into your posture,

Whether it be sitting,

Standing or lying down,

Bring your attention to your breath.

For 6 slow deep breaths,

Do your best to keep a relaxed,

Focused awareness on your breathing.

Send this relaxed,

Focused awareness to include your entire body.

You're not dropping your awareness of breath,

But rather sharing it with the body.

From head to toe,

See if anything is attracting your attention.

You're not looking for anything specific.

You're just opening up your attention in a way that can receive whatever may be present.

If nothing is attracting your attention,

Keep your awareness on your breath.

If or when a physical sensation is strong enough to become the dominant experience,

Place your awareness there,

Letting go of being with the breath for a few short moments.

Use a simple word to describe what you're feeling,

Such as tingling or heat.

Afterward,

Return to being aware of your breath and body until another strong sensation arises.

Continue practicing in this way,

Going from the breath and the body to a physical sensation when one arises.