Welcome to this morning grounding meditation.
My name is Jeremiah and this practice is here to support you in meeting the day grounded,
Present,
And steady before you move into activity,
Responsibility,
Or conversation.
This is not about preparing a to-do list or getting ahead of the day.
It's about settling into yourself first so whatever unfolds today meets you from a place of alignment.
I invite you to find a comfortable position.
You may be seated upright,
Seated in bed,
Or gently reclined.
Whatever allows you to feel supported without drifting back to sleep.
Allow your hands to rest comfortably.
Let your shoulder soften and when you're ready,
Lower your gaze or gently close your eyes.
Take a slow inhale through the nose and a steady exhale through the mouth.
Pausing briefly at the bottom of your exhale and again inhale through the nose and a steady exhale through the mouth.
Let the breath begin to slow on its own.
There is nowhere you need to go right now.
Nothing you need to solve.
This is simply time to arrive.
Notice the surface beneath you,
The weight of your body being held,
The simple fact that you are supported.
If your mind feels active or scattered,
That's okay.
There is no need to change it.
Just notice.
Bring your attention to the points of contact.
Your feet,
Your legs,
Your hips,
Your back.
Imagine gravity gently drawing your body downward.
Not heavy,
Just settled.
On your next inhale,
Feel the breath move down into the belly.
On the exhale,
Allow the body to soften.
Inhale again.
And exhale,
Allow the body to soften.
As you breathe,
Imagine a subtle sense of grounding,
As if your body is gently anchoring into the earth beneath you.
Not forcing,
Not visualizing anything dramatic.
Just a quiet sense of being here.
If it's helpful,
Imagine the breath moving downward on the inhale and stabilizing on the exhale.
Inhale and exhale.
Now begin a slightly more intentional rhythm.
Inhale for a count of four.
One,
Two,
Three,
Four.
Pausing briefly at the top of the inhale.
And exhale for a count of six.
Six,
Five,
Four,
Three,
Two,
One.
Pause again at the bottom.
Continuing at your own pace.
Longer exhales,
Gentle pauses.
Let the nervous system register that there is no urgency in this moment.
And if thoughts arise,
Let them pass without engagement.
Return to the rhythm of breathing.
Inhaling and pausing.
Exhaling and pause.
Now,
Without thinking about the tasks or responsibilities,
Bring awareness to how you feel this morning.
What is the quality of your energy?
Is it calm,
Heavy,
Open,
Restless,
Neutral?
There is no right answer.
Simply notice without judgment,
Without fixing.
Ask quietly within yourself,
How do I want to move through today?
Not what you want to accomplish,
But how you want to be.
Steady,
Patient,
Present,
Grounded.
Let one word or feeling emerge naturally and allow it to settle in the body.
And begin to deepen the breath slightly.
Feel the space around you again.
The room,
The light,
The day beginning.
Wiggle the fingers and the toes gently.
Take one final full inhale and a slow complete exhale.
Know that this grounded presence is something you can return to at any point today with one conscious breath.
And when you're ready,
Gently open your eyes.
Thank yourself for taking this time to arrive,
To ground,
And to meet the day with intention.
Carry this steadiness with you into your day.
Thank you.
Namaste.
