5-Minute Grounding Meditation

Clear your mind to ground your spirit. This is a short meditation to help beginners tap into the power of our breath. We use balanced breathing to calm our nervous system.

The practice encourages balanced breathing, inhales match your exhale.

Deep Into Nature composed by Music of Wisdom

Transcript

Welcome to your five minute breathing meditation.

Use this whenever you want to just do a reset throughout the day.

To begin,

Find a nice comfortable position where you can have your spine nice and long and your shoulders are comfortable and relaxed.

I invite you to gently lower your gaze or close your eyes.

Starting to block out any other distractions and bringing your focus and awareness to your breath.

Allow yourself to draw inward and keeping your attention on the here and the now.

Begin to breathe deeply and intentionally through your nose and exhale slowly and calmly out of your nose.

Take notice of the rise and the fall of your chest as you start this breathing exercise.

Allow your neck to relax.

Allow your shoulders to be relaxed.

Unclench your jaws and create a little bit of space between your teeth.

As you begin to relax into your breath,

Start to breathe even deeper.

Inhale,

Allow your belly to expand,

Filling up with air.

And as you exhale,

Your navel contracts back towards your spine,

Pushing all the air up your chest and out of your nose.

Continue to keep your focus and your awareness on your breath.

Begin to count the pace of your inhales and see if you can get your exhales to match the same pace.

So if you inhale for a count of four,

Exhale for a count of four.

Inhale,

Belly expands,

Filling up with air.

As you exhale,

Completely empty your belly,

Pushing all the air out of your nose.

Take one more full breath.

And when you're ready,

Slowly start to open your eyes,

Returning your gaze to the environment around you.

Thank you for joining me today.

Reviews

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I love the voice and the background music, perfect for what I needed