5-Minute Grounding & Re-rooting Meditation

When we're lost in thoughts and stress, sometimes all it takes is a few minutes of deep breathing and grounding imagery to help us re-root and find our steady foundation once more. This short meditation combines a body scan, nature imagery and deep breathing for a strongly re-grounding experience that doesn't require a lot of time.

Music by RaphaelTorres/Pond5
Photo by Felix Mittermeier/Unsplash

Transcript

Hi,

I'm Jenny Mayo,

And welcome to this five-minute grounding meditation.

I invite you to find a comfortable position for your body,

Seated or lying down,

And close the eyes.

Take two deep grounding breaths together here just to land in this moment.

Exhaling to prepare,

Inhale deeply through the nose,

Long sigh out through the mouth.

Again,

In through the nose,

Long sigh.

We'll just scan through the body slowly,

Shifting our energy back towards our roots,

Seeing what we can release along the way.

Smoothing through your forehead,

Softening around the eyes and the ears,

Releasing the jaw,

Relaxing the shoulders,

The neck,

Letting the energy move down your whole length of your arms,

Softening through your torso,

Your back,

Your belly,

Feeling your seat wherever you make contact with the earth,

Releasing your weight further into it,

Your attention moving all the way down your legs slowly,

Relaxing along the way,

The tension in the feet,

Your roots,

Just imagining for a moment that you are a beautiful,

Majestic tree.

I'm sensing how profoundly deep your roots stretch into the earth.

Breathing for a few moments here into this rooting and groundedness in this beautiful,

Strongly grounded place,

Shifting our attention up just slightly to our core,

Your strong trunk,

Seeing if you can watch the breath coming all the way deep into the belly,

Grounding in this deep rooted breath,

Moving towards your deepest,

Fullest breath of the day now,

Imagining it stretching all the way into your roots,

Gently releasing,

Wiggling the fingers and the toes,

Opening the eyes when you're ready,

Remembering that grounding,

Re-rooting is always within reach.

We just take a few moments to feel our roots again,

To feel our deep belly breath again.

Thank you so much for meditating with me today.

Reviews

Very good, calming relaxing

This was such a beautiful and gentle grounding meditation, exactly what I needed this morning. Thank you!🌞💚🌺

I found the teacher’s voice soothing. I found the pacing good for me. Thank you for offering this calming meditation.