This meditation is for anyone who might be needing a little bit of grounding.
Whether you're feeling overwhelmed,
Or maybe experiencing some anxiety.
It's very easy for us to get caught up in the busyness of everyday life.
Running around two feet off of the ground,
Constantly checking things off the to do list.
So this meditation will help you to come back to yourself and to get out of your head and back into your body.
To get out of the thinking mode and more into feeling.
So I invite you now to find a comfortable seat.
Either sitting on the floor in a cross legged position,
Or sitting on a chair with your feet on the floor.
Finding some kind of connection to the ground beneath you.
Close your eyes and begin to bring your awareness to your breathing.
Inhaling and exhaling through the nose if that feels comfortable.
Maybe inhaling for a count of four and exhaling for a count of four.
Feel for slowing down the beginning of the inhale and slowing down the beginning of the exhale.
Becoming aware of any tension you might be feeling in the body.
Letting go of any tension in the forehead.
Soften the eyes,
Widen the backs of the eyes.
Unclench your jaw.
Soften both sides of the neck.
And let your shoulders fall away from your ears.
Noticing any sensations that might be happening in the body.
And gently bringing your awareness back to your breathing.
Noticing the belly rise as you inhale.
And soften and deflate as you exhale.
Now bring your awareness to the surface beneath you.
Noticing whatever it is that is holding you and supporting you.
Notice the parts of the body making contact with the chair,
Or couch,
Or floor underneath you.
And silently say to yourself,
I am connected.
I am connected.
I am safe and supported.
I am safe and supported.
Now bring your awareness to your heart center,
The center of your chest.
And say to yourself,
I am here.
I am here.
I am loved.
I am loved.
Now bring your awareness to your third eye,
The space between your eyebrows.
And say to yourself,
I am whole and complete.
I am whole and complete.
I have everything I need.
I have everything I need.
And now we'll just have a few moments of quiet.
Just listen to the music and focusing on your breathing.
If you have thoughts that come up,
That's okay.
If and when they do come,
Just gently let them go and come back to your breathing.
Feel the surface beneath you and maybe repeat the mantras silently to yourself.
I am connected.
I am safe and supported.
I am here.
I am loved.
I am whole and complete.
I have everything I need.
I am here.
I am here.
And together now we'll take a few deep conscious breaths.
So on your next inhale,
Take a nice deep breath through your nose.
Fill the lungs,
Fill the belly,
Fill the chest until you're nice and full.
Hold the breath just for a moment.
Open the mouth and exhale.
One more time,
Take a nice deep breath through the nose.
Fill the belly,
Fill the chest and the lungs so so much.
Hold the breath just for a moment.
Open the mouth and exhale with a sigh.
Let it go.
Gently now start to bring your awareness back into the room.
Maybe wiggle your fingers and wiggle your toes.
And when you are ready,
Gently bring your awareness to your eyes and opening your eyes.
Hopefully you're starting to feel a little more grounded and clear.
And remembering that anytime you feel like you need to get a little grounded that you can always come back to your practice.
Have a beautiful rest of your day.
Namaste.
