Grounding Visualization For Dizziness

This guided meditation is for people struggling with chronic dizziness or lightheadedness. It is also to relieve symptoms associated with Vestibular Migraine or PPPD (3PD). It starts with a grounding practice for the body and then a visualization to help with uncomfortable symptoms.

Transcript

Welcome,

This is Hope Arnold.

This meditation is for people suffering with chronic dizziness,

Visual vertigo,

Or lightheadedness.

It's for help with conditions like vestibular migraine or 3PD.

This meditation is designed to be completed lying down on the floor or your bed.

So find a position where you feel comfortable and safe.

You're welcome to use any other props or anything that makes you feel more stable.

We're going to start with a grounding of your body.

First notice your breath,

The rise and fall of it.

Notice where you feel the breath most strongly.

Maybe it's in your nose or your throat,

Perhaps in your chest or your belly.

Then see if you might be able to slow your breath slightly.

That will help your body relax.

Draw your attention to your toes.

Notice any sensations in your feet.

You don't need to fix or change anything you find.

Just notice them.

Move your attention to your ankles.

Notice any sensations there.

Bring awareness to your calves,

Your thighs,

Taking note of whatever you find.

Move your attention to your hips and your buttocks.

Allowing yourself to ground into the surface you find yourself on.

Move to your torso,

Your stomach,

And your back.

Bring awareness to your chest,

The rise and fall of your breath.

Move your attention to your shoulders.

Allow your breath to saturate your muscles there,

Allowing for further relaxation.

Move to your hands,

Forearms,

Upper arms,

Noticing anything there.

Place your awareness on your neck.

Allow any tension to be massaged with your breath.

Move to your jaw,

Cheeks,

Eyes,

Back of the head,

Crown of the head.

If you find anything unpleasant,

Just notice those sensations without having to change them.

Next,

Visualize a glowing ball of light above the top of your head.

Allow the light to glow with warmth and safety.

Visualize this light glowing with a color that you associate with healing and peacefulness.

Gently move the light downward to gently go inside of your head and imagine the light growing to encircle your whole head.

As it moves into your head,

Visualize giving the healing ball of light all the negative sensations you might find in your brain.

Let it take your dizziness,

Rocking,

Swaying,

Jerking,

Or floating.

Allow the light to pull these sensations out of you and visualize them being absorbed by the light.

Then imagine them dissipating into the air outside of the light.

Give the light the power to help you through this difficult moment.

It's here to heal you and to steady you.

Move the glowing light to gently encompass your throat.

It might shrink slightly to accommodate the smaller area.

Repeat the process of giving the light all the negative feelings,

Sensations,

And thoughts you have about your neck.

Allow it to absorb any tension or soreness you might feel and imagine these negative sensations dissolve outside of the sphere's healing protection.

Imagine the ball growing bigger to encircle your torso,

Your arms,

Your hands,

Shoulders,

Stomach and hips.

Give the light any pain,

Nausea,

Discomfort,

Or unwanted movement.

Allow it to dissipate anything negative that you don't want in your body.

Spend some time sorting through this section of your body to see what you'd like to give over to the healing orb.

Imagine these sensations and thoughts are being absorbed by the light and then dissolving outside of the light.

Move the ball downward to encircle your legs,

Calves,

And feet.

See if you can't give the healing light any unneeded tension,

Tiredness,

Or strain.

Allow it to take from you any sensations that are unpleasant,

Imagining that they are floating out of you and disappearing into the air outside of the ball.

And now imagine the ball concentrating its light and growing small.

It comes to rest in between your feet.

See the ball starts to move up the midline of your body.

The light is showing you a sense of straightness,

Steadiness,

And balance.

As you breathe,

It slowly moves up your calves,

Thighs,

Torso,

Chest,

Neck,

And to the top of your head.

As it reaches your head,

It starts to gently and slowly move downward,

Continuing its straight,

Steady,

Balanced path to your toes again.

Allow the gentle,

Healing light to travel up and down your center line.

Maybe the light moves at the tempo of your breath,

Or possibly even slower if that feels more comfortable to you.

The light is healing you and helping you find your center,

Helping you find your grounding presence away from the distress of the day.

And then imagine the light comes to rest in your third eye center,

In the place in the middle of your forehead,

Between your eyes,

Allowing the light to draw to it anything that might be painful or discomforting,

Letting it take any lingering thoughts,

Sensations,

Or emotions that you'd like to leave you.

Imagine this ball absorbing them for you so you no longer have to carry them.

And finally allow the ball to move once again to the top of your head,

Outside of your body,

It's taking with it anything that you don't want to bother you today.

As it does leave you,

You might give the ball a token of your thanks for its healing presence.

You can notice if it's changed color or shape or size,

And then imagine that the light dissolves,

Flowing into the universe like stardust.

Take a moment to check in with yourself,

Notice how you feel.

Are you experiencing any less dizziness or uncomfortable symptoms?

Perhaps you feel more grounded or safe or relaxed.

If you don't notice any change,

That's okay too.

Sometimes it's a tough day.

Just showing up with the intention to help yourself is a big step toward healing.

Draw in a deeper breath,

Allowing yourself to release any imagining from this meditation.

Notice the surface you're lying on.

Return to the sensations of the floor,

Your bed,

The room.

Maybe notice any sounds that you can hear.

And when you're ready,

You can gently open your eyes and bring your attention back into the room.

Reviews

This meditation is so relaxing and nurturing. I suffer with PPPD and I’m having a particularly hard time at the moment. I love this meditation and the visualisation 🌟 Thank you so much 🙏💖

So wonderful to have hope for the recent bouts of vertigo.

This was so helpful as I’m coping with an extended bout of vertigo. Thank you so much, Hope. 🙏🏻💚

Thank you for this ❤️ this really helped me get out of my fear cycle with dizziness for a moment.

Helpful with nausea and dizziness; not a curd but good self care to help focus on gentle restoration rather than the symptoms.

Very helpful for me at night when I always battle with some dizziness

I loved this meditation

Gentle and lovely 🌸 🌺

Thank you so much ❤️❤️

I was looking for something for BPPV and was pleased to find this. Perfect pacing, soothing voice, well done. Thank you!🌼

Beautifully spoken guidance to perfect music.
Thank you 🙏🏻🤍🕊️

Lovely, nice to have a meditation specifically for vestibular migraines. A nice length of time with visualizations that can help reset from the anxiety that accompanies this condition. Thank you

Nice, I liked the body awareness at the beginning, because it relaxed me and prepared me for the visualizations which were good.

really positive and powerful .

Quite calming thank u

So helpful thank you. I so often have dizziness and shakiness, great to have this to turn to 🙏

Wonderful and Thank you!!

I would recommend this for dizziness or any health problem. It was really helpful and relaxing thank you🙏

Lovely! Thank you!

Such a calm and soothing voice! This was so helpful. Please make more 😊