Welcome to this quick grounding meditation to help reduce mental chatter and find focus and clarity.
Dropping into your body and connecting to your roots is a great practice to do first thing in the morning,
To get ready for the day ahead,
Or before any difficult or stressful situation.
Let's begin.
Let's have feet firmly planted on the ground for this meditation.
Ideally you should be in a comfortable seated position with feet flat on the ground,
Legs and arms uncrossed,
And spine straight but not stiff.
Allow the eyes to gently close and allow your inner gaze to widen,
Opening up its perception to the entire body.
Take a minute to just check in.
Ask yourself,
What's going on inside me at this moment?
Bring your awareness to your breath,
Allowing it to slow slightly and become deeper,
So that your inhales and exhales are equal in length.
As you breathe these deep,
Nourishing breaths,
Begin a quick body scan to take notice of any areas of tension or holding in the body.
Standing with the scalp and scanning downwards,
Allow any and all tension in the body to dissolve,
Relaxing deeper with each exhale.
Continuing moving your awareness slowly down your body,
Noticing and softening the area between your eyebrows,
Softening the muscles between your eyes,
Your mouth,
Your jaw,
Paying special attention to your shoulders,
Allowing them to relax completely.
Relaxing your arms,
Let them go completely limp.
Relaxing the palms of the hands.
Bringing your awareness to the belly,
As breath moves in and out,
You can relax completely in the belly.
Relaxing tension in the hips,
Thighs,
Calves,
And relaxing the tops and bottoms of your feet.
Feeling total relaxation from the top of your head to your toes.
Go ahead and bring your awareness to the soles of your feet,
Feeling the support of the ground beneath you.
Begin to imagine yourself standing barefoot outside in your favorite natural setting.
Maybe you're in the grass of your backyard,
Maybe you're standing in a forest,
By a lake,
Or on a sandy beach,
Whatever setting you connect with.
Just continue to breathe deep,
Nourishing breaths,
Imagining that your breath is now coming in through the soles of your feet,
Traveling all the way up your body,
And releasing back out through the soles of your feet on the exhale.
Breathing in,
And breathing out through the soles of your feet.
Feeling more balanced and centered with each inhale,
And more relaxed with each exhale.
Breathing in,
Feeling calm.
Breathing out,
Feeling a release.
Feeling calm.
Exhaling release.
As if Mother Earth is just absorbing everything you need to let go of each and every time you exhale.
Knowing that the Earth is always here,
Supporting you.
When you're ready,
Simply bring your attention back to your breath as it moves in and out through your nostrils.
Notice any differences in your body from when you first started this meditation.
Take a minute to notice how you feel now.
You might want to take a nice juicy stretch now if your body craves one.
Before ending your meditation,
Offer a silent prayer of gratitude to yourself for taking time for stillness,
And to the Earth for reminding you how to find peace and calm no matter how busy your day might be.
Thank you for listening.
