Grounding Meditation

This meditation is for the purpose of expanding body awareness and deepening relaxation through focused breathing.

Transcript

Let us begin this meditation by finding a place that is comfortable for our bodies.

It could be sitting up in a chair,

It could be sitting on a sofa,

Or lying on the floor,

Or on a bed.

We just want to be as comfortable as we can be.

With our bodies being supported and feeling safe.

And at this time,

As we are coming into a deeper relaxation,

Let's let our minds drop in,

Drop back.

To the back of our heads.

If you can imagine a whole front of your brain just dropping back to the back of your head.

And maybe your head will feel heavy in the back.

And that's good.

That just means that your head is relaxing.

And at this time we will let our minds drop down to our feet.

Feeling our feet,

Seeing our feet,

Noticing our feet.

We want to just feel,

Notice,

Sense how our feet are feeling at this moment.

Are they feeling relaxed?

Comfortable where they are?

Do I need to move my feet?

Wiggle my toes?

Rotate my ankles to find a place that's more comfortable for my feet?

Are my feet feeling comfortable temperature wise?

Are they warm enough?

Are they too warm?

We're just noticing our feet right now.

We want to just let our minds have something else to do at this moment besides thinking.

So we're making sure that we activate our minds by noticing what's going on with our bodies.

Let's feel our legs with our inner feeling.

See your legs with your inner vision.

Let your mind drop down to your legs.

How are my legs feeling right now?

Are they feeling comfortable where they are?

Do I need to move them around?

Stretch?

What can I do to make my legs more comfortable right now?

And after I found a place of deeper comfort for my legs,

Let's move up to my hips.

How are my hips feeling?

My pelvis.

Back and front.

My whole pelvic sacral area.

Can I feel some tension in my left hip?

Or is my whole bottom feeling relaxed?

Do I feel as though I am holding my thighs in or together?

I can let my thighs open.

I can let my hips relax.

And feel how much more comfortable my body is feeling right now.

Next I bring my attention up to my back.

Is my back feeling supported by a surface beneath it or behind it?

Can I just let go and ease into a deeper place of support and comfort?

I'm just letting my mind and my inner vision check out how my back is feeling.

How are my shoulders feeling right now?

Am I aware of any tension that I'm holding?

The top of my back,

My shoulders,

Around the base of my neck.

What can I do to bring more comfort to this part of my body?

Maybe I can shrug my shoulders a couple of times.

Maybe they feel just fine as they are relaxed,

Supported.

I want to pay attention to my neck.

The back of my neck all the way up to my skull.

Do I notice any tension,

Tightness on either side of my neck?

The base of my neck,

The top of my neck.

How is my neck feeling relaxed,

Comfortable where I am?

And now we'll focus on our heads and our faces.

How is my head feeling?

The back of my head,

The top of my head,

The front of my head.

Am I feeling a pressure anywhere in my head?

A tightness,

A tiredness.

We just want to make note of what's going on in our heads,

In our skulls,

In the bones of our heads.

Am I having a lot of thoughts rolling around in my head?

We're just noticing right now what's going on in my head at this very moment.

Is the front of my head feeling achy?

Am I having a headache at all in the front of my head or in the back of my head?

And my face,

How's my face feeling right now?

Are the bones,

Muscles and tendons in my face feeling relaxed?

Or can I tell that I'm tightening around my lips?

Or clenching my teeth so that my jaws might have a slight ache?

How my sinus is feeling?

Am I breathing clearly?

Or is there a stuffiness on one side of my nostril or another?

And my eyes?

Under my eyes,

Can I feel tiredness?

Or my eyes feeling relaxed,

Peaceful?

This is a great way of bringing our minds away from the thoughts,

Allowing our minds to engage as minds are made to do,

But engage with something other than the thoughts.

Engage with being aware,

Being aware of what's going on with me,

With my body right now.

How am I feeling overall?

Am I noticing that I feel tired?

My whole body feels tired or there's some place in me right now that's feeling really tired.

It could be my shoulders,

It could be my head,

My neck,

My legs,

My hips.

Even in my heart,

I could be experiencing tiredness throughout my whole body or in some part of my body.

Just being aware.

Am I feeling anxious,

Nervous or excited?

Is that showing up in my belly?

In my heart,

In my head?

And now that we have let our minds be a barometer for us for how we're feeling and what we're feeling,

Let's notice one last thing.

Is my body feeling totally supported where it is right now?

Can I feel the support under me?

Can I feel the surface that's holding me up,

That's behind my back,

Maybe behind my head?

Let myself feel the support that's right there for my body.

Can I feel the firmness of that support or the softness if I'm on a bed or a sofa or a chair?

Can I feel the steadiness of that support,

The reliability of that support?

And now that I have taken a deep look at myself and how I'm feeling right now and what I might do right now to make myself more comfortable,

I want to begin noticing my breath.

Noticing how deep a breath I'm taking now or how shallow a breath I'm taking now.

And if I notice that my breath is shallow,

I know that I can breathe in a deeper,

Fuller,

More expansive breath into my body and expand my body with each breath.

And with the exhale breath,

I just let that breath pass through my whole body fully until my body has contracted and let go of the last drop of breath that I can feel.

And I also know that I can breathe a big,

Deep,

Expanded breath into any part of my body that feels as though it needs more comfort,

More relaxation,

More support.

I can breathe a big,

Expanded breath into my shoulders and I can let go of any tension,

Tightness,

Or tiredness with the exhale breath and I let it pass fully,

Totally through my body so that it takes away as much energy that is no longer serving me as possible in that one exhalation.

And I breathe again into that same space,

Breathing a more full breath,

A deeper breath,

A more expanded breath,

Breathing in more oxygen,

Breathing in more life force energy,

Breathing in more relaxation,

Breathing in more peace,

Breathing in more openness,

And letting go with the exhale breath,

Any tension,

Any tiredness,

Any toxicity that I've been holding in this part of my body.

I can let it go with the exhale breath and breathe in a bigger,

More expansive,

A deeper,

Fuller breath into that same area until I can feel the relaxation,

The comfort,

The peace.

If my head is feeling tired or unsettled,

If I can't relax or go to sleep,

I breathe a deep,

Full,

Expanded breath into my head,

Into my brain,

And let the exhale breath take away whatever tiredness,

Tension,

Anxiety,

Thoughts that I can't use right now.

If I'm aware that I'm holding my mouth tight or that I'm clenching my jaws or my teeth,

Again,

I breathe a deep,

Full breath into my face,

Anywhere in my face,

My jaws,

My cheek,

My chin,

My mouth,

My nose,

And sinuses,

And eyes,

And I wash away with the exhale breath all the energy that has been held there,

Energies of anger,

Pain,

Fear,

Nervousness,

Tension,

Sadness.

Let it go with the exhale breath from my face,

From my mouth,

From my teeth,

From my jaw.

Anywhere that we want to bring more ease,

More relaxation,

More peace,

More comfort,

More joy to any parts of our bodies,

We just bring the breath there.

We breathe in a big,

Expanded breath into that place.

And we let the exhale breath just take away whatever discomfort we've been experiencing in that place and our bodies.

This is a great practice for going to sleep at night,

For waking up in the morning,

Or anytime during the day that I want to bring more peace,

More relaxation,

More ease,

Less tension,

Less nervousness,

Less fear and less pain to myself and to my body.

Hope you have taken the time,

Sometime during your day,

To bring this breath and this awareness to yourself as a gift.

Enjoy.

Reviews

Lovely meditation. Brought me back into my bidy which was just what I needed. Blessings 💜

This was so lovely! Exactly what I needed today. I love your energy and the harmonium in the background. Thank you beautiful mama 🩷

I am sooooo relaxed right now, I could go back to sleep ! Thanks for guiding me... 🙏🏼

Oh yeh! This is going on the hidden gems list!
Amazing! I practice this this kind of meditation using dynamic movement as well. Brilliant 🙏 thank you 🙏

Wonderful, thank you 💖

This was such a beautiful reminder of how special I am and how important it is to take quality time out for myself before trying to help others. Thank you so much🙏

Great for relaxing and grounding in my breath and body. Thank you.

Bookmarking to go back to 👍🏼 thank you

This meditation was like walking and being taught by a kind, gentle friend.

Of the guided meditations I've done on IT, this one felt the most like time that I shared with the guide. Very nice.

I found this really enjoyable. Thank you!

Your voice is dipped in molasses. Deep and rich and dark. . . So soothing. There's an auntie or grandma quality to it. So familiar and sweet and nurturing. Much gratitude to you for this. I'd love more guided meditations from you. Be well. 💜

Love this even more doing it a second time. Thank you so much.

Beautiful voice'

Love it. Thank you for the gift of grounded relaxation and peace.

Excellent!!! Namaste. 💕

One of the best guided meditations here! Thank you.

Thank you very soothing.

Just what I needed.... thank you, sister ! And happy new year!