Welcome to grounding meditation.
If you're having a panic episode or a stress reaction,
Please find a safe place to be.
Pull your car over,
For example.
Take three deep breaths.
During this meditation,
We're going to try and ground ourselves in the present moment.
This practice can help lessen the severity of panic or stress reactions.
This practice is easy.
You can't do it wrong.
Place both feet on the floor or ground.
If you are unable to do this,
Put a hand or hands on the chair or bed you're in.
Brush your feet slowly against the floor.
Brush the floor or chair or bed you're touching.
Feel the weight and density of your body's contact with the ground or object you're touching.
Now,
Be as still as you can be and feel the contact with the ground or bed or chair.
What does that feel like?
Now if you can,
Wiggle your big toe or thumb.
Just small twitching motions.
Now make circles with your big toe or thumb.
Now stop moving your toe or thumb.
Clench your toes and fingers as tight as you can.
Now release and release all that tension.
Let that tension drain away.
Place a hand or both hands on your belly.
Notice your belly's warmth and the weight of your hands on your belly.
Notice your hands moving as your belly moves with your breath.
Slowly moving up and down with your breath.
Now,
Try counting your breaths.
Count each breath.
When you get to five,
Start over.
If you find thoughts distracting you,
Gently return your attention to your breath.
It's normal for your attention to drift to other thoughts.
It doesn't mean you can't meditate or are doing anything wrong.
Now for the next few moments,
Let's count our breaths.
If you find yourself distracted,
Gently bring your focus back to your breath.
Now that you're more grounded in the present moment,
Let's do some loving kindness practice.
Place a hand or both hands over your heart.
Feel the pressure and warmth of your hands against your body.
Gently offer yourself the following phrases.
May I be happy.
May I be safe.
May I be peaceful and content.
If those phrases don't work for you,
Come up with your own.
Gently offer these phrases to yourself over and over like a mantra for the next few minutes.
If you find yourself distracted,
Gently return to the phrases.
May I be happy.
May I be safe.
May I be peaceful and content.
Hopefully,
By now you're feeling more grounded and less troubled by feelings of panic or fear.
Remember that you can take refuge in the present moment.
Focus on your breath or the places where your body connects to the ground.
Panic attacks and stress reactions are temporary.
They do pass with time.
Take some time after this meditation to do self-care.
This could be doing things like drinking water,
Washing your face,
Taking prescribed medications,
Or calling a friend.
Acts of self-care are acts of loving kindness that we do for ourselves.
Thank you for joining me,
And thank yourself for taking the time you needed to be here.
Enjoy the rest of your day.
If you found this meditation helpful,
Please consider donating.
