Groundedness Meditation Practice

A practice to help you feel grounded, centered and to remind you of the support that exists in you and around you at all times. Finding presence and stillness for your body to be held so you can release and let go.

Transcript

Guided Meditation Practice for Groundedness and Support.

Welcome to your meditation practice today.

Practice to support you to feel grounded,

Centred and remind you of the support that exists within you and around you at all times.

Let's first begin by choosing your meditative position,

Either sitting in a chair with the feet uncrossed and the soles of the feet grounded to the earth,

Or sitting cross-legged on the ground with a meditation pillow or cushion underneath the pelvis as the pelvis tilts slightly forwards,

All lying down and being supported by the earth.

Take all the time you need to get settled.

Adjust as you need,

Making sure that you use any props to feel completely supported so that the body can be held,

Can release and let go.

Finding your position now.

Adding any final adjustments to the body as you need.

Make the conscious decision to have a sense or an awareness of the sounds around you.

There is that awareness that they are your own,

However,

You instead choose to allow the sound of your breath to be your guide,

And it is the sound of your breath that draws your attention most.

Begin to relax the muscles of the face,

Relaxing the jaw.

Soften the tongue into the lower palate and invite the body to relax completely.

Take your time to find your seat and your sense of presence.

There is no hurry.

Bring your awareness now into the present,

Into the now,

Into this time,

Into this moment,

Leaving all events prior to this moment and beyond outside of this space just for now.

You make that conscious decision to leave the outside world for a while and begin to journey inward.

Once you now feel that you are fully settled,

That you know that you will not be disturbed,

Gently now allow the eyes to soften and close and starting to bring your awareness to your breath and the spaces in the body that respond to the flow of that breath.

As your conscious awareness deepens,

Feel now that the breath is invited to move all the way in on the inhalation,

Feeling the lungs expand through the side body and down towards the earth.

Then as you exhale,

Begin to surrender to the breath as it leaves the body,

Noticing how every part of the body relaxes and releases.

Continue to invite the breath into the body through the inhalation,

All the way down as the belly pushes forwards to receive that breath.

And exhale,

Just let that breath release through the body,

Through the centre of the spine,

All the way up and out as it leaves the body.

And beginning now to notice a rhythm begin to flow with your breath,

As if the sound of your breathing creates its own mantra,

Whispering its way through your whole body.

A vibration of energy is generated throughout the movement patterns of your breath,

And this vibration brings about a deep sense of peace,

Of calm and stillness.

As you continue to follow the rhythm of your breath,

Start to deepen your awareness or have a sense of the connection to the state of the witness,

The aspect of self that is the observer,

The Sakshi,

As you take an even deeper dive into the wellspring of peace that is ever present within.

As you venture inward,

Start to bring your awareness to a four petal red lotus flower at the base of the body and start to see or have an awareness of its red ruby light glowing fully,

Broadly and expansively.

Begin to see the red light venture down into the earth beyond the base of the body,

As if to anchor you into the earth.

Every inhalation journeys down the centre of the spine into the red lotus flower and as you exhale,

Letting the breath leave the body,

Start to visualise and feel the glow of red light expanding even more.

Inhaling the breath downwards to feed into the red lotus flower and exhaling,

Allowing that pulsation of light to expand.

And start to tune into this pulsation of light.

Notice how it responds to and is energised by your breath,

By the breath flowing in and flowing out,

A remembrance of the effortless life force that is flowing through.

A rhythm of breath and colour begins to find its own intelligence as the rhythm of that breath continues to deepen,

As the flow and pulsation of light continues to expand and pulsate deep into the lower body,

Into the earth.

Continue to observe this light expanding,

Taking the awareness now gently into the sensations,

Moving with the breath.

Inhaling,

Exhaling,

Every breath a little bit slower than the last,

Guiding you into an ever deeper state of groundedness and connection.

That red lotus flower now begins to pulsate,

Find its rhythm.

Inhaling,

Exhaling.

This light becomes so expansive now that you can feel the warmth radiating throughout the whole body,

As if to anchor you back into yourself again.

You lean into a full embodied experience of simply being present to the breath,

To the light,

To the earth and the ground that supports your body.

As the light follows the breath and the breath supports the light,

Begin now on every inhalation to repeat the words,

I am grounded.

And as you exhale,

Repeating the words,

I am safe.

Taking this affirmation quietly in your mind,

Slowly on the inhale,

I am grounded.

And slow on the exhale,

I am safe.

And as the mantra follows the breath,

As these affirmations move through,

Feel or have a sense of the cells absorbing these words fully.

Your state beginning to shift as you feel the aliveness and the truth of their intention.

Your cells begin to absorb the sensation of groundedness as your body feels heavier and heavier,

As it sinks into the earth more.

Beginning to feel the earth rise into the body as much as the body deepens into the earth and fully experiencing this reciprocity.

Know that you are held safely and completely as you breathe.

Visualise and sense into the full body-mind experience.

Breathing in,

Breathing out,

Breathing in and breathing out.

Simply allow yourself to experience your experience just as it is today.

The ever present witness,

The Sakshi,

Observing,

Sensing and feeling into the practice.

Breathing in and breathing out.

Fully immersed into your felt sense experience of groundedness,

Support and centeredness.

Begin now to draw that light back into the centre of this lotus flower,

As if magnetised back into its centre,

Absorbed back into itself until all you can visualise is a red beam of light at its centre.

Take your time to let that energy and light come back in.

Let it move as it needs to move and at a pace that feels right.

When you feel ready,

Then you start to see that red beam of light and that all of that light has been absorbed back in,

Start to connect into the heaviness,

A reminder of being grounded.

Feeling the breath start to deepen as your awareness comes back into your surroundings.

Taking your time to slowly return fully back into the presence of your bones,

Your skin,

Your muscles,

Your arms and legs,

Into the spine,

Into the pelvis,

Into the head.

Starting now for the fingers and the toes to begin to shift and move,

Stretching out as you need.

And as the eyes remain closed,

I invite you now to take your hands towards the earth,

Fingers spread wide as you feel into the ground and repeat again once more,

I am grounded,

I am safe.

Feel the intensity of that knowing as you adjust to your newfound realisation,

That you are grounded and that you now feel safe.

Feel into that knowing,

Let it be anchored and locked into your cells as a deep intelligence.

This intelligence can be connected to again as and when you need to,

In moments where you may feel ungrounded or where the external world feels chaotic.

Let the vibration of your cells bring you home to this intelligence again,

That you are grounded and that you are centred and that you can then proceed from that knowing.

The breath is the vehicle to guide you back into this innate intelligence whenever you need it.

Begin now to bring the palms towards the heart centre in Anjali Mudra,

In prayer position at your heart,

Holding now your own personal prayer in the palms of your hands.

As you hold here for a moment,

Give yourself a bit of time to let your heart speak into the form of your prayer.

Allow your palms to hold this precious prayer with lightness,

Trusting this prayer will land where it is needed to and trust that it will be received.

Begin now to rub the palms together,

To feel the heat and the warmth in the palms and now taking one hand at a time over each eye so that you can continue to block out the light.

Feel the warm hands across the closed eyelids,

Feeling held here by yourself.

Now I invite you to allow the eyes to open just a quarter of the way.

Allow the eyes to now open half way,

Adjusting now slightly to the outside light.

And now allow the eyes to open all the way,

Seeing fully into the palms of your hands.

Once the eyes are open,

I invite you to draw your palms back again in prayer position at your heart centre,

Honouring the time that you have taken for your practice,

Honouring that you have carved out this time to connect in again.

I invite you now if you wish to move into the practice of dharana,

Of contemplation,

Reflection and maybe begin to write down whatever it is that is within that needs to meet the page,

Reflecting,

Contemplating and observing the responses to your practice today.

Take as much time as you need for dharana.

When you are ready,

Breathe deeply again,

Fully present,

Fully grounded and completely safe,

Anchored back into the self again.

Your meditation practice is now complete.

Om

Reviews

Many thanks for this wonderfully grounding meditation. The connection is firm, deep and warm. Namaste 🤓🙏🏻

Emma provides a beautiful meditation that guides you to feel safe and grounded and self care. Allows you to listen to the message from yourself and what your inner thoughts or soul needs. Beautiful thank you.

Such a beautiful meditation practice. I am feeling grounded, centred and ready for my day. Thank you ❤