Hello,
I'm Jessie Galvin and welcome to this guided grounding meditation.
Now take a few moments just to find a comfortable seated position or lying down.
You can adjust your body,
Relax your shoulders,
And when you're ready,
Close down your eyes.
Take a deep breath in through your nose and out through your mouth.
Feel yourself slowing down as you take a slow deep breath and relax as you settle in to this present moment.
Now gently guide your awareness to your breath.
Notice the natural flow of this breath without trying to change it.
Observe the gentle inhale and exhale.
Tune in to where the breath is entering and exiting the body.
Is the breath moving deep down into your belly?
Or perhaps it's moving the chest or the throat?
If you can,
Tune in to the rise and fall of your abdomen as you take deep and slow breaths.
Now gently begin to deepen your breath.
Inhale deep and slow through your nose,
Filling your belly and lungs with nourishing air.
Then exhale slowly through your mouth,
Releasing any tension or stress as you exhale.
With each breath,
Feel yourself becoming more present in this now moment and feel yourself returning to your center.
We just take a few moments to rest here,
Connecting to this deep slow breath,
Filling your belly and your lungs,
And a gentle exhalation through your mouth to bring you into the present moment and back to your center.
Now shift your awareness to your body.
Begin by noticing all of the parts of your body that make contact with the earth beneath you.
Starting with your feet,
Bring your awareness to the sensations in your toes,
The arches of the feet,
And the soles of your feet.
Notice any sensations of warmth,
Texture,
And this subtle sense of your energy drawing down towards the earth and the energy of the earth rising up to meet your body.
Just become aware of this experience in your body in this moment.
Now gently move your attention up your lower legs,
Feeling the muscles and the bones.
Notice any areas of tension and areas of ease.
Allow your breath to bring relaxation and release to any areas of your legs that feel tight or constricted in this moment.
Shift your awareness to your knees,
Your thighs,
And your hips.
Gently scan these areas,
Noticing any sensations you might experience.
Perhaps you tune in to the heaviness of the pelvis.
And as you relax,
Your body softens and you allow yourself to be held by the energy of Mother Earth beneath you and all around you.
With each breath,
Allow the lower half of your body to feel grounded and completely supported.
Now bring your attention to your lower back,
Your abdomen,
And your chest.
Notice the gentle rise and fall of your slow breath as your belly and chest expand and contract with each breath.
Feel the life force flowing through your body with every breath,
Grounding you into this now present moment.
Take a few moments to be with this breath,
This experience in your body.
And this gentle sensation of coming back to your centre as you arrive fully into the present moment.
Now gently shift your awareness to your hands,
Your arms,
And your shoulders.
Feel the subtle energy flowing through these limbs,
Allowing any tension to melt away.
Imagine your arms as extensions of this beautiful grounding energy reaching down into the earth,
Connecting you to her.
You feel her stability and support.
Now move your attention to your neck,
Your throat,
And your head.
Notice any areas of tightness or relaxation in these areas.
And as you allow your breath to flow freely,
You can welcome a sense of ease and peace to your body.
Now as you rest here,
Become aware of your whole body in space.
Feel every part of your body that is connecting with the earth beneath you,
Held and supported in her energy.
Now in your mind's eye,
Imagine yourself standing or lying down in a beautiful part of nature.
This may be a forest,
A beach,
Or any place that resonates and feels like home within Mother Nature.
Feel the solid ground beneath your body,
Connecting you to the earth's energy.
Visualize roots extending from the soles of your feet,
Traveling deep into the earth's core,
Anchoring you firmly in place.
As you experience yourself in this space,
Feel a gentle breeze on your skin,
Carrying with it a sense of purification,
Peace,
And stability.
Allow yourself to fully experience this moment,
Completely one with the energy of the earth.
Take a few moments to rest with this visualization,
Immersing yourself in the sensation of being firmly rooted,
Supported,
And connected to the earth.
Take some slow,
Deep breaths as you rest here for a short while.
Now slowly guide your awareness back to your breath,
Feeling the slow movement of your belly.
Take a slow,
Deep breath in through your nose and sigh it out through your mouth.
Very slowly,
Wiggle your fingers and your toes as you bring your awareness back to this physical body.
And when you're ready,
Slowly open your eyes.
May you carry this sense of stability and peace with you as you move throughout your day.
Thank you for grounding with me today.
I'm Jessie Galvin.
Have a beautiful day.
