Welcome to this guided meditation for grounding.
If you're anxious,
Stressed or burning out,
You've come to the right place.
Find a comfortable position that feels supportive and safe.
Maybe lying down,
Coming to a seated position on the floor or on a chair.
You might even want to do this meditation standing.
Whatever position you're in,
Make sure that your spine is long,
Your tailbone is rooting down towards the earth,
And the crown of your head is lifting up towards the sky.
Slightly tuck your chin towards your chest just to lengthen the back of your neck.
Soften your shoulders away from your ears and land in your body in this moment.
Feel the support beneath your body.
Let it hold you.
Allowing whatever it is that's beneath you to fully support your weight,
Your physical weight,
Your body,
And also any emotional weight that you're carrying today in your mind and in your heart.
You are safe and you are here now,
Exactly where you're supposed to be.
Relax the muscles of your face,
Especially the space between your eyebrows and the muscles of your jaw,
Your cheeks,
Your neck relaxing here.
And start to just bring your awareness to your breath.
If you notice that your breathing is shallow,
If you notice that you feel your breath most in your chest in this moment,
That's okay.
Just invite it down towards your belly,
Deepening your breath,
Inviting your body to soften.
Letting this breath feel good,
Calming,
And grounding.
As you inhale,
Notice how your belly expands.
As you exhale,
Feel it soften.
And for your first few deep breaths,
You might feel called to open your mouth as you exhale and sigh it out,
Make a sound.
So feel free to do that now.
Breathing in fully and then letting it go.
Let's do that one more time.
Breathing in all the way to the top of the breath,
Maybe even inhaling more than you think you can.
And then let it go fully.
Empty your lungs.
Now softly close your lips and see if you can just breathe in and out of your nose,
Letting your breaths be easy,
Full,
Calming,
And grounding.
As you continue to breathe with depth and awareness,
Bring your attention to your feet.
So maybe if you're standing or seated,
You can feel all four corners of both feet pressing into the floor.
And if you're lying down,
You might feel your heels resting on the floor.
Whatever is there,
Focus your attention on the sensation of your feet rooting down,
Giving your toes a little wiggle,
Spreading them wide,
And then placing them back down mindfully.
Once again,
Feeling the support beneath your feet here,
Whether that's the floor,
Carpet,
Yoga mat,
Maybe the earth,
Letting the muscles of your feet soften.
As you inhale,
Feel your chest lift and open.
As you exhale,
Feel your feet root down.
Inhaling to lift,
Exhaling to root.
Keep following the rise and fall of your breath here,
The feeling of your feet on the floor.
As you start to visualize or imagine that there's roots,
Like the roots of a big old tree growing out through the soles of your feet,
Reaching through the soles of your feet all the way down into the floor,
The ground beneath the floor,
Into the fiery,
Hot,
Powerful earth's core.
Whatever images or sensations or emotions surface here with this visualization,
Allow them to come up.
Be with what comes up for you here without judgment or control.
What we're doing in this moment is connecting to the healing,
Grounding energy of the earth,
Always beneath us,
Always available to us.
All we have to do is breathe,
Root,
And rise.
In this visualization,
Part of this meditation,
See if you can imagine what these roots look like.
What color are they?
How big are they?
How wide are they?
Noticing bumps and cracks along the roots,
Watching it grow and grow.
Take another mindful breath in and a relaxing breath out.
When you feel ready,
Letting go of that visualization,
Knowing that you can always come back to this image of being rooted and connected to the earth whenever you need it.
Notice how you feel in this moment,
Knowing there's no right or wrong way to feel.
Once again,
Relaxing your shoulders,
Softening the muscles of your face,
And moving forward through the rest of your day with a sense of ease and peace.
Namaste.
