Okay,
Welcome,
Welcome,
Welcome.
Hello,
My name is Jake.
I'm so happy to have you here.
Come on in.
We are about to get started with this nice grounding meditation and opportunity to just hit the pause and connect to this moment right here,
Right now.
And to begin with,
Start by just minimizing distractions.
My phone's on airplane mode.
If you got tabs open right now,
Feel free to minimize those and give yourself a chance to just slow things down.
Stop scrolling and just be here now.
And begin with just a big breath in through the nose.
Open the mouth and release some stress and tension,
Sighing it out the mouth.
Another big breath in through the nose.
Exhale out the mouth,
Releasing stress and tension.
Nice.
We'll do one more of those,
This time scrunching the shoulders up as you inhale.
As you exhale,
Dropping them down.
Closing the eyes if you feel comfortable.
And just inviting yourself to hit the pause,
To forget whatever you were doing before this,
Whatever you got going on after.
All that matters is this moment right here,
Right now.
Connecting your mind and body and grounding down into the present moment.
And as you continue to take big,
Deep breaths in,
Or just allowing your breath to settle to a natural rhythm,
Begin to draw the awareness,
The focus,
The attention to your feet or wherever you were touching a solid,
Stable surface right now.
Bring all the focus to that point,
That connection to the surface.
Maybe even imagining roots,
Coming out of your feet,
Like the roots of a big tree or plant.
Imagining those roots leaving your feet,
Going down through the ground and seeping all the way down into the soil,
Into the earth.
Take a big breath in and allow all of your awareness and energy to sink down,
Down towards those roots,
Grounding you down into this present moment right here,
Right now.
And for the next few moments,
Just allowing anything you might notice or think or feel or sense to weigh you down,
Bringing it into your awareness and allowing it to sink down.
Just allow everything to feel heavy.
There's nothing to do,
Nowhere to be.
Maybe just to put a pause on all the going and doing and the striving.
Just allow for some surrender,
Allow for the heaviness of it all to weigh you down towards those roots.
Engage in your senses.
If you happen to hear certain sounds off in the distance or certain feelings or sensations,
Right?
You might feel your feet in your socks,
Your socks in your shoes,
The shoes touching the ground.
You might feel the sun coming in and warming your face.
And at any point,
If you think or notice anything or you feel yourself getting distracted,
Just acknowledge it and then allow it all to sift on down,
Down towards those roots,
Feeling nice and heavy and grounded down.
And then for the next few moments,
Shifting the focus to lengthening and lifting up.
And if you're imagining yourself as that tree,
Imagine tracing those roots all the way up the trunk of the tree,
All the way up to the very tip,
The canopy of the tree,
Splaying out.
And for the next few moments,
Focusing on lifting and lengthening.
Lengthening in the spine,
Lengthening in the body,
Lengthening in the mind.
And just noticing if you can create a little bit of space anywhere in the body or mind.
And once again,
Anything that comes into your awareness,
Thoughts,
Feelings,
Sensations,
Noticing them,
But this time just allowing them to float on up all the way up towards the sky.
Lengthening everything up,
Lifting,
Opening,
Creating space in the body and mind.
And then turn the focus to the point between full surrender and release down and lifting and lengthening up.
Oftentimes in our body,
That areas around our belly button,
The center of our energy hierarchy,
It's right in that area where these two dynamic tensions collide.
It's in that area that you can imagine from that space,
Lifting up,
Lengthening up towards the sky.
And at the same time,
Surrendering,
Releasing,
Relaxing.
And it's oftentimes that sweet spot between those two extremes,
Which we find the calm within the chaos,
Where we cultivate present moment awareness,
Where we open ourselves to healing,
To possibility.
Sending some love and gratitude into that space for all the hard work that's got us to this moment right here,
Right now.
Just allowing ourselves to receive and reminding ourselves that at any point,
We can choose to go inward and tap into that calm space.
Taking one more moment to feel that energy even deeper,
To check in and just acknowledge how you're doing right now.
How you're feeling physically or mentally,
Emotionally,
Getting a couple of words or adjectives.
And then in no rush at all,
But whenever you're ready,
Coming on back to our space,
Feel free to get some water,
Some movement in.
And I'd love to know how you're feeling right now.
Please go ahead,
Let me know.
Drop a comment,
Let me know how you're feeling right now.
And after this brief grounding visualization.
Thanks.
