Grounding

This meditation guides you into a deep state of grounding through breath, body awareness, and visualization. Using physical tension and release, followed by intentional breathing and mudras, you begin to anchor into your body and surroundings. A strong visual of a root descending from your spine into the earth reinforces stability, safety, and connection. Affirmations like “I am safe” and “I trust myself” further cultivate inner strength and presence. The practice closes with a return to the heart, reminding you of your innate capacity for clarity, calm, and love.

Transcript

So I want you to find a position that makes you feel very comfortable.

So,

In order to ground ourselves,

Ensuring that we can hold this position for the entirety of the meditation,

But also remembering that if there is any distractions or noises,

Just kind of let them come in and out.

And if you need to move,

Of course,

Don't feel like you need to be stuck.

So there's a huge aspect of feeling safe with grounding.

So if you try to force your body to do something that it doesn't want to,

It's not going to feel safe.

Maybe also taking an opportunity to get a blanket or something that's weighted,

Putting it on the body,

Really taking this time so that you feel comfortable.

And it's like this,

I imagine this cocoon,

This really safe place.

So one of you earlier said you're in your bed.

I think that is the perfect place to be for this meditation.

And I saw some blankets earlier too.

So again,

Perfect for this meditation this evening.

And then as we start to settle into our positions,

Ensuring that we are supremely comfortable taking any final adjustments.

And of course,

You can always move later in the meditation.

Whether you've decided to be seated or lying down,

I'm actually going to ask you to bring the palms of your hands to face down.

So if you're lying,

They'll be alongside the body.

If you're seated,

They could be in the lap or next to you.

We're going to connect the thumb and the pointer,

The first finger on both of your hands.

And again,

Like I said,

The palms are face down.

Mudras just mean hand gestures.

Hand gestures have different properties,

Energetic properties,

That they can bring in sensations or feelings into the body.

And this one,

The Janama Mudra,

Is all about grounding.

Let's go ahead and begin to start to find the breath.

Grounding is all about anchoring ourselves.

As we begin this evening,

We're going to anchor with the breath.

Specifically,

We're trying to anchor the mind.

Giving the mind something to focus on.

And then we're going to come back to the breath.

We're going to work with the body for a moment,

But again,

We'll come back.

I want you to begin with your feet.

Awareness in the feet and in the legs.

And the next time you inhale,

I want you to begin to squeeze the feet,

Tensing up the leg muscles all the way up into the thighs.

Keeping that inhale,

Really squeezing the legs,

Tightening,

Holding,

Holding,

Holding.

Exhale as you let go,

Release.

Allow each part of the leg that is touching a surface,

Whether you are lying down or whether you're seated,

To become heavy and connected to the ground below you.

Or to that surface you might be resting on.

Your legs are heavy and relaxed.

We're going to do the same thing with our hands.

So go ahead next time you inhale,

Squeeze the hands,

Tense the arms all the way up to the shoulders.

Squeezing,

Holding,

Holding.

And then exhale,

Let go,

Release.

Allow this wave of heaviness to be in the arms,

The hands.

Maybe your hands gently find that mudra again,

Or maybe they don't.

And in the final place,

We're going to tense our face.

As you inhale,

Squeeze the face,

Tightening the lips,

The forehead,

The cheeks.

As you inhale and hold,

Hold.

Exhale,

Let go.

Release.

Letting go.

Letting go.

Now back to the breath.

The next time you inhale,

Inhale to a count of two.

Exhale to a count of four.

Continue this pattern,

Inhaling two.

So it's just two counts,

One,

Two.

And then exhale,

Four.

Sometimes it takes a couple rounds to find a pace that works for your breath this evening.

We're not trying to struggle with that exhale at all,

Allowing the exhale to be really nice and fluid.

But keeping the count.

Every step of this meditation this evening will bring in senses of grounding.

We will put them all together this evening,

But you can always take one aspect when you leave the class.

And maybe this is it.

The inhale to two.

The exhale to four.

As you practice tonight,

You'll find some of these little mini exercises you may connect with,

And some you may not.

And those ones that deeply help you to feel grounded,

Using them outside of here.

Continuing to inhale to exhale four.

Use this opportunity as you're breathing to let go of the body even more.

Continue to find that heaviness.

Continuing for a couple more rounds before we move on.

And the next time you finish up on an exhale,

We'll go ahead and just drop the awareness to the breath.

Lowering your awareness now down to the root chakra.

The root chakra is located at the base of the spine,

Right where your perineum is located.

There's a red sphere,

A red ball.

Maybe you're getting a sense of a red color for yours.

You might get a sense that it's dull or bright red.

Picking up on any shades.

And the best part about imagery is that if you don't know,

You can make it up.

From this space.

Once you begin to imagine as if a very thick root.

Just like from a tree.

Beginning to lower down through this space.

And whether you're seated or lying down,

It could still lower down through the surface of which you're lying on or seated.

This root begins to lower down through the layers of your home,

The floors,

The foundation,

Into the ground.

Your root continues to grow down through each of the layers of the earth.

And again,

It's imagery.

You can just make up what you might be visualizing.

Feeling a sense,

Though,

That this root is strong.

It is steady and secure.

And it is locking you in and holding you to this steady,

Safe place.

Eventually your root is going to lower down into the very center of the earth,

Which is a silver ball,

A sphere.

And your root's going to wrap around.

You are safe.

You are steady and strong and feel the power of the earth.

As you inhale,

You pull those sensations into your body,

Feeling them.

And as you exhale,

Release everything that is keeping you from feeling steady.

Continuing to inhale,

Feel that stability,

That strength,

That power.

And exhale.

Anything that's keeping you from that strength and stability.

Maybe when you exhale,

You specifically name areas of your life or emotions.

Maybe you use your imagery and it looks like smoke or black ick,

And it goes through those roots into the earth.

So whatever feels most authentic and connecting for you,

Inhaling those sensations of strength,

Stability,

Exhaling.

Whatever's holding you back from feeling steady,

Use your breath as the anchor.

Your breath is your focal point.

Give the mind something to do.

Continuing with this visualization until you feel complete and just let it release and let go.

As you exhale.

We're going to still stay with the breath though.

Allowing these affirmations to become yours.

Inhaling,

I am.

Exhaling safe.

Inhaling,

I have.

Exhaling.

Everything I need.

Inhaling,

I am.

Exhaling strong.

Inhaling.

Inhaling,

I exhale,

Forgive.

Inhale,

I am.

Exhale,

Steady.

Steady.

Inhale,

I trust.

Exhale myself.

Maybe one of those affirmations.

What you needed to hear right now.

Maybe it morphs into something different,

Something that resonates just for you right now.

We're going to stay in this place reciting your affirmation.

Inhaling.

We'll stay here for several moments until you hear my voice again.

This is your new anchor.

Staying with this anchor for a couple more moments.

Allowing it to disappear whenever you feel ready.

I'm starting to bring awareness back into the body and all of the places that your body touches a surface that is supporting you reminding yourself that you are deeply supported in this exact moment,

And you're safe in this space.

When we have those feelings of safety.

Those are the opportunities when we're able to let go Bring your awareness up to your heart center.

Maybe just use the imagery to bring your awareness to this space.

Maybe you bring your hands to prayer,

Another mudra.

Maybe you stack one hand on top of the other.

Connect with your heart.

Connect with your body.

Remind yourself that you are safe.

You are fully capable of feeling steady and slowing down.

You're fully capable of being in a place where you can make clear decisions.

Where you're immersed in the present moment.

Through sights and feelings.

Sensations and the people you may be with.

Maybe sending any other message that you think you might need to hear right now.

Coming from a place of true love and gratitude.

It is always an honor to practice with you.

From my heart center to each of yours.

Namaste.