Grounding Meditation: Rest With Your Breath

A guided grounding meditation for settling into support and breathing with a little less effort. Begin by letting the resting surface receive your weight, softening the head, shoulders, eyes, hands and belly. Hands over the heart and abdomen offer a gentle point of contact as a few longer exhales lead into natural breathing. Garden and seasonal imagery invites thoughts and feelings to come and go, ending with space for the whole of your experience.

Transcript

So now, Let yourself become comfortable. Allow the surface beneath you to receive the full weight of your body. Let the back of the head rest. Let the shoulders loosen. Let the muscles around the eyes soften. Let the hands become heavy and let the belly release in its own time. Nothing needs to be pulled out by the roots tonight. Nothing needs to be made perfect before you can sleep. When you're ready, Place one hand gently over your heart. And one hand over your belly. Feel the warmth beneath your palms. The heart beneath one hand. The breath moving beneath the other. Imagine that beneath your hands is an entire living landscape Acquire its inner garden. Some places flowering. Some places, Resting. Some still waiting for spring. Take a slow breath in through the nose. And exhale gently through the mouth. Again, Breathing in softly and letting the exhale become a little longer. One more time, A smooth, Effortless inhale. And along. Gentle breath outs. Now, Allow the breath to move naturally through the nose. No need to control it. No need to make it perfect. Simply notice the rise beneath your hands and the fall. Breathing in. Making room for what is here. Breathing out. Softening the urge to change it. Again, Breathing in. Allowing this moment to belong Breathing out. Letting the body settle more deeply. Into support. Let each longer exhale become a quiet message. To the vagus nerve. A gentle signal of safety. Moving through the body. You do not need to fight yourself. You do not need to remove anything. You are allowed to rest as you are. Breathing in, Welcoming the whole garden. Breathing out. Softening around what feels difficult. Breathing in, Allowing every season to have its place. Breathing out. Remembering that nothing needs to remain forever. And if a thought arises, Let it be another leaf. If a feeling moves through the body, Let it be another season. No need to hold it. No need to push it away. Simply allow it to move through the larger landscape of awareness. You are not only the blossom. You are not only the thorn. You are not only the fallen leaf You are the whole living garden. Spacious enough for all of it.