This meditation can be used any time you need a bit of grounding.
You can use it when feeling overwhelmed,
Anxious,
Or stressed.
Or if you just want to come into a state of more calm and support.
Start by getting into a comfortable position.
Either sitting or lying down.
Perhaps your hands are resting gently in your lap.
Or your arms are comfortably by your side.
Make whatever adjustments you need to find the most stillness and support.
Now let's take a few slow,
Deep breaths.
Breathing in through your nose and out through your mouth.
And see if you can extend your exhale just slightly longer than your inhale.
Letting your parasympathetic nervous system know it's safe to relax.
As you keep breathing,
Let your breath return to your natural pace.
And let your attention move to the support beneath you.
Notice what's holding you.
Whether that's the chair or the couch you're sitting on.
Or the bed or surface beneath you.
Notice where your body is held.
And just let gravity do its job.
Holding you in place.
Start to turn your attention to the top half of your body.
Letting your shoulders and back relax.
Notice the points of contact between your body and the surface behind you.
Where your back meets the chair or support holding you up.
Notice what it's like to feel the support at your back.
And let your upper body really lean into what's behind you.
Knowing you are being held.
Take a few breaths here.
Now move your attention down to the lower half of your body.
Feeling the cushion or support below you.
Let yourself feel into the weight of your body in your seat.
Grounded and solid.
Notice the points of contact where the surface below you meets your bottom and your legs.
Feel into the space taken up by these points of contact.
Noticing the pressure of your body meeting the support beneath you.
With nothing to do and nowhere to be but right here.
Take a few slow breaths.
Now open your awareness back up to the whole of your body.
And to the whole of the surface supporting you.
Feeling into this broader experience of being grounded.
And your whole body supported by the surface below you.
Letting your breath be slow and easy.
Knowing that in this moment,
You are fully held.
Fully supported.
Letting your breath be slow and easy.
Fully supported.
Let yourself stay here for as long as you like.
Feeling the sense of grounding into the earth.
Letting your whole body relax.
If you feel ready,
You can start to open your eyes.
Slowly take in the room around you.
Orienting yourself back into the space and the rest of the world.
Knowing that you can return to this place of grounding.
And slowing down anytime you like.
