Welcome to this grounding meditation.
I'd recommend to use this track whenever you need to feel more grounded,
Whenever you really want to reconnect to the earth,
To your core,
To your sense of centeredness and groundedness.
It can be great to do this at any time of the day when you need to reconnect,
When you need to come back,
Or also in the morning or at night so that you can take intentional steps forward or unwind at night.
Get out of your mind and back into your body and into this present moment.
Start by just feeling your feet,
Whatever they're resting on.
If you're lying down,
If you're seated,
Just really feel into the sensations of your feet.
Then move up to your legs,
Your calves,
All the way up to your knees.
What is present here right now?
Try not to think too much about these areas of your body,
But feel what is there.
Then moving up your legs to your thighs and strings until you reach your hips and your pelvic area.
Just checking in what's going on there.
Giving some gentle attention while your breathing is calm through the nose,
Just keeps flowing.
Be sure not to hold your breath,
Just let it flow.
Then tune into your belly and your digestive system.
How are they feeling today?
You can give them a little wave by sending a breath there if you like.
Then moving on to your lower back,
Traveling up your spine,
Also letting your breath fill your spine if you like.
Let it travel up,
Entering your tailbone and travel up the spine.
Feeling that refreshment.
And if you notice any tension in areas of your body,
This is not the place to push them away,
We're simply noticing.
And noticing also if they do want to transform,
Now that we're calming down a bit.
But nothing needs to happen,
Everything is perfect as it is,
Everything just is as it is.
All we're doing is noticing again.
So having let go of another degree of control and being more present,
Sends into your chest and your heart.
Notice if your breathing is into your belly or even as deep as your pelvis,
Or if you're still feeling quite a bit of it in your chest.
Noticing,
No blame.
And then moving on to your neck,
Letting that neck soften if it wants to.
And your throat,
Sounding a gentle hum,
Hum,
Hum.
And again,
Hum.
And sensing how does your throat feel.
Then moving on to your face,
Feeling the space between your eyebrows and above your upper lip.
Notice your breath,
Gently flowing over that area of your upper lip.
And see how your ears are feeling,
Your brain,
Your entire head.
Also sending a wave to your brain,
We're taking three refreshing breaths into your brain.
And then do the same for your jaw,
Unclenching it,
Letting it drop gently.
If your tongue wants to come to the palate,
The roof of your mouth,
Or if it's already resting there,
Just notice that.
And then lastly bring attention to your arms,
Hands and fingers,
Starting with your left arm,
Beginning at the shoulders,
Dropping your shoulders,
Relaxing your shoulders,
Until you reach your fingertips.
Noticing any tingling,
Any signs that you are alive and present in this moment.
Then move on to your right arm,
Starting at the shoulder,
Traveling down to your fingertips.
Notice this feeling of aliveness in your fingers and in your toes.
Tune into that tingle,
That life force that is within you.
What do you need right now to be more grounded?
Do you need to relax any parts of your body?
Do you need to take some deeper breaths?
Do you maybe need to shake,
Wiggle,
Hum some more?
Let out a scream of joy,
Of presence,
Of aliveness.
Really tune into what you need right now.
This is your time.
I've recorded some gentle bird sounds for you.
You can hear the wind on the microphone,
Birds flapping,
Lots of different stuff,
Really gentle.
I'm just going to let that play for a few minutes,
While you tune in to groundedness,
To contact with surfaces,
To sounds in this track,
But also in your environment.
Really tuning into your senses again,
Smell,
Hearing,
Feeling,
Tasting,
Touch.
Then checking in again,
How are you feeling now?
Taking three calm breaths through the nose,
Noticing your center,
Noticing your intention to move forward in a more grounded way,
Knowing that it's not about being perfect and there's no need to beat yourself up when you become ungrounded,
Activated.
That's part of life,
Part of our learning process and journey.
But the more we come back to regulation,
We teach our body that we are safe and that when we are not safe,
We can trust our body to show up for us and that it will guide us to do what is needed in any moment.
Have a beautiful day or night.
Much love.
