Love & Grounding Meditation

Join me for a 24-minute Love and Grounding meditation. As we meditate together in nature, we'll ground our energy by releasing the stress and tension of the day, relaxing the body, breathing deeply, and immersing ourselves in the feeling of love.

Transcript

Hi everyone,

This is Katie.

Welcome back to our meditation practice together.

Today's meditation I really want to focus on love.

So if you would like to join me by taking just a comfortable seat in an easy pose,

Perhaps your legs are cross-legged on the floor or maybe you're just sitting in a chair,

Just start to settle into the body,

Starting to feel a bit more grounded as the weight starts to shift down into your feet,

Into your bottom.

As you start to notice your breaths,

Notice the ins and outs,

The rise and the fall of the belly and the chest.

Just start to close your eyes if you haven't done so already.

Take a deep breath in with me and a nice exhale letting it all out.

Start to ground yourself down,

Feeling the weight melt into the earth.

Taking a few breaths here,

Your normal breathing,

Just observing how you're showing up to your practice today.

Start to scan your body from head to toe,

Releasing any tension you feel.

Start at the top of the head and the crown,

Shifting your awareness down to your forehead,

Releasing any tension here,

Relaxing the muscles and just letting yourself let go of the day and the stress that you're holding on to.

Shifting to the eyebrows,

Releasing around the eyes and the nose and the lips,

Releasing any tension in the jaw that you're holding on to,

Letting go of the tongue from the roof of the mouth.

Deep breath in and exhale.

Continue to release tension from the neck and the shoulders,

Creating a nice long spine,

Elongating your posture and creating space in between each rib,

Broadening the back and allowing each breath that you take to inhale and increase the amount of air that you're getting into the lungs.

Deep breath here,

Broadening the back,

Lifting up and exhale,

Shifting the awareness to back to the shoulders,

Going down the arms to the elbows to the forearms and the hands,

Grounding your hands on your lap or wherever they may rest,

Observing the air in between the fingertips,

Observing the feeling of the fingertips.

Breathe in and breathe out,

Shifting your awareness back up the arms to the armpit and into your heart,

Taking a pause at the heart,

Perhaps even putting a hand over the heart,

Observing how you feel,

How did you show up to the practice,

Is your heart tense and tight,

Is it calm and expanded,

Observing and noting,

Shifting down to bringing your awareness down to your stomach,

Perhaps even shifting your hand down,

Putting the hand on the belly,

Take a deep inhale here,

Expanding the belly and rising the hand as you breathe in,

And breathe out,

Noting how you feel in the belly,

Noticing if there's any tension or knots,

Maybe it's hollow and solid,

Breathing in here,

Shifting the awareness down to your root,

Observing and noting,

How you feel at your pelvic floor,

Grounding the weight even further into the earth,

Letting any tension or stress just melt away with each inhale,

Bringing your awareness to the hips or the knees,

Taking a deep breath here and releasing all and any tension that you're holding on to,

Deep breath here and exhaling,

Allowing the body to release and relax,

Continuing to shift the awareness down through the knees and the shins,

All the way through to the toes on the ground,

Observing the toes,

The weight you feel in the feet,

And on each inhale and exhale,

Just releasing a little bit more,

Taking a moment here to observe your breath,

Arise in the fall of the chest and the belly,

Try to deepen each inhale and lengthen each exhale on each round of breathing,

We'll start to count our breaths,

Trying to lengthen the inhales and the exhales on each round,

Starting with four counts,

Working our way up to six,

Holding in between each inhale and exhales for two,

We'll begin together by exhaling everything out of the lungs,

Starting to inhale for one,

Two,

Three,

Four,

Hold at the top for one,

Two,

And exhaling for four,

Three,

Two,

One,

Inhaling for one,

Two,

Three,

Four,

Five,

Holding here,

And exhaling for five,

Four,

Three,

Two,

One,

Inhaling for one,

Two,

Three,

Four,

Five,

Six,

Hold,

And exhale for six,

Five,

Four,

Three,

Two,

And one,

Taking a round on your own,

Building up to seven,

And return to normal breathing,

Just noticing and noting the difference in the long inhales and exhales,

Noticing how the body feels,

Noticing the rise and fall of the hands if they're on the heart and the belly,

And as you start to relax and ground deep into the body,

Just taking a moment of gratitude for this practice,

Visualizing either a person or a place or a moment in time that filled yourself with love,

Bringing that memory into your current awareness,

Taking a moment of gratitude for that moment,

Shifting our awareness back to the heart center,

Taking a deep breath here,

Expanding the heart and the chest,

Opening and broadening the shoulders,

Allowing each inhale to fill the lungs a little bit more than the last,

And on the next few rounds of breathing,

I would like you to bring that memory or person into your awareness and into your heart as you fill up on each inhale with that feeling of love from that person or place,

Allowing the body to expand,

Allowing yourself to step into that feeling of love and gratitude,

Inhaling everything in,

Holding at the top,

Feeling that warm sensation of love,

And exhaling.

A few more rounds of breathing on your own,

Just relishing in this feeling,

Allowing it to take over the body,

Expanding from your heart down to the stomach and the root,

Through the arms,

And up through the crown of the head,

Allowing your body to be filled with warm,

Loving,

Expanding energy.

Feeling the love pulsate throughout your body,

Creating more space and really elongating,

Growing a few inches in the spine,

Allowing this loving energy to grow even outside of your body,

Allowing it to be sent to those around you and your community,

Those who you interact with on a daily basis,

Bringing a slight smile to the lips as you think about and feel the love that you have and are willing to give.

Now bringing a person or place or event that may need a bit more love in the world at the moment,

Bringing that into your awareness,

Continuing to feel the love that you have expand from your body,

Inhaling the lungs,

Expanding and exhaling,

Sending that love to that person or place or event,

Expanding your love for others and sending a kind of virtual hug to those in need.

Taking a few rounds of breathing here and on the exhale,

Expanding and sending your love to others,

Finding gratitude for both the things that we experience and the people that we interact with that provide and share their love with us,

As well as those who may need a bit more love at the moment,

Allowing ourself the grace to fill and provide that love to others.

Taking a deep breath here together and a deep breath out.

Settling into the seat,

Bringing your awareness back to the body,

Taking a deep breath here on your own.

I want to thank you for showing up to this practice today,

Not only for yourself,

But for the people in your community who you're interacting with on a daily basis.

I want to thank you for not only sharing your practice and the loving energy with me,

But I want to find a moment of gratitude for your ability to be kind and send this love to those in need as well.

Have a wonderful day and namaste.

Reviews

This was just what I needed.