Grounding & Calming Practice

This meditation will leave you feeling calm and grounded. Using an array of breath and awarness techniques, Josh will guide you into the depths of your natural state; your deep state of presence. This meditation is suitable to all levels.

Transcript

Hi and welcome to your grounding,

Calming meditation.

Please find a comfortable seat and when you're ready close down the eyes.

If you find it hard to close the eyes,

Simply close the eyes down on your next exhale.

Today's meditation will be focused around breathing,

Finding softness in the breath and softness in the body.

For the next few moments allow yourself just to be with the breath and be with the body.

Notice the natural effortless tone of the breath and how without you needing to do anything the breath simply moves on its own.

No force,

No effort.

Do your best to make sure you're sitting up straight but of course if you have any back pain or tension sitting comfortably is most important.

Now allow yourself to become aware of gravity in the body.

Notice any part of the body that's resisting this natural force of gravity.

Softening the shoulders,

The jaw,

The forehead.

Allow yourself to fall into this state of rest and relaxation.

Although the mind is still racing,

Notice how the body starts to instantly feel more and more relaxed and rested as we close the eyes.

At no point are we trying to block the thoughts from naturally arising or stop the mind from thinking.

It's very important that you understand this.

We want to do our best to simply be with the body,

Be with the breath.

Now altogether take a deep breath in through the nose,

Into the belly,

Draw further breath into the chest,

Hold for a moment and then exhale to release.

Again deep breath into the belly,

Further breath into the chest,

Hold for a moment and then exhale to release.

We'll do two more like that.

Into the belly,

Chest,

Hold and release.

Belly,

Chest,

Hold and release.

Now as you start to become aware of the body,

Moving in the direction of settling down,

Allow the breath to flow naturally and effortlessly.

Witnessing the natural intelligence of the body as it almost breathes on its own.

As you're doing this you're starting to sense or feel this natural settling down,

This natural grounding,

Calming.

Remembering that we're not blocking the thoughts or trying to stop the mind from thinking in any way.

Just simply resting here with the awareness on the breath,

Cultivating mindful presence,

Cultivating stillness in the body and a deep sense of rest and calm.

Now I'd like you to become aware of your exhale.

Notice how the exhale,

When you place your awareness on it,

Naturally begins to lengthen.

There's no force required,

No effort.

In fact it's just through the power of your awareness that the exhale naturally wants to lengthen.

For the next few minutes we'll be here with our awareness on lengthening the exhale.

No force,

No effort,

Just simply becoming aware of the natural lengthening of the exhalation.

If you feel called you're also able to use a four,

Six or eight count to lengthen the exhale.

Otherwise just simple awareness of lengthening the exhale is totally fine.

Remembering that anytime the mind gets caught up or lost in thought or story,

We just come back to the exercise.

We'll be here for about two minutes.

I'll let you know when it's time to come out.

You you you you okay please become aware of your breath sense or feel the natural rhythm of your breath again before you open the eyes first become aware of how you feel now compared to how you felt when you first sat down does the body feel different does the mind feel different and really this is the power of the exhale this is the power of being aware of the body and the mind and the breath and that the yogis believe that through the power of this breath we're able to calm ground and stabilize any part of ourselves and once we've learned to stabilize then we can begin to enliven empower uplift so I would advise doing this same meditation every day if you can before moving on to the next one if you have time and space please lie down and shavasana on your back otherwise take as long as you need to sit here and be with yourself perhaps some journaling otherwise whenever you're ready feel free to open up the eyes I'd love to hear back from you your comments your thoughts and meditation experiences either below or feel free to message or email me personally I have a beautiful day namaste

Reviews

My body and mind feels deeply calm and grounded after this practice of lengthening the exhale. Thank you for offering of this meditation. 🙏🏻

This is one of the most calming guided meditations thah I have ever followed. Thank you so much for sharing this with us.

Lovely pace. Clear directions. Imbued with kindness.

Restful practice beautiful calm voice 1 million thank yous

Such a beautiful and peaceful way to start the day. Thank you so much 🙏🏻🙏🏻🙏🏻

Thank you. Amazingly calming. A great way to start the day.

Extremely well done and effective. I liked that it did not use a strict approach, counting or body scanning, but was relaxed and natural and almost intuitive. Yet very effective, as it used polyvagal theory without saying so.

I definitely felt relaxed afterwards. The 2 minute to focus on the exhale really grounded me.

This meditation allowed me to be still and truly rest. Very calming. Thank you! 🙏

Didn't feel different after this practice, but I'm a bit stuck at the moment. I'm sure the parasympathetic breathing will help to release the pressure. I'm going to carry on daily for a week and see how I go. A worthwhile exercise. Thank you 🙏🏻

I’ve come back to this meditation and breath session several times. Thank you!

You're voice is very calming.
Needed that this morning
Thank you

Thank you such a peaceful 10 minutes! Your meditative voice pulled me right in to feeling my breath 🙏❤️

That was so grounding, relaxing, and peaceful. Thank you so much! 💖🙏🏽

Really basic but really good. Love tour voice. I will return to it. ✨🙏🏻✨

Very good in the simplicity
Well done
Thankyou 🙏

Absolutely what I needed. Thank you. This is a meditation that I will return to often. I feel calmer now than I have all day. 💙🙏

Love this one for a quick grounding meditation. Would olive to see a 20 minute one Josh 🙏🤍

Powerful
Namaste 🙏🌾💛

powerful and useful