Daily Grounding

A guided meditation for daily practice for people of all experience levels. Primary goal is to facilitate grounding using the technique of body scanning. Practice sitting up or lying down, as desired.

Transcript

Welcome to your daily grounding meditation.

My name is Ekta.

This meditation can be used as soon as you wake up,

Before you begin work or any important activity.

You can also use it anytime during the day when you need to feel a few moments of calmness and presence.

You can practice this meditation sitting up or lying down.

If you are lying down,

My recommendation is to lie on a yoga mat on the earth.

But if you have mobility issues,

You can use your bed as well.

Wherever you are,

Allow yourself to be as comfortable as possible.

Arrive into your body.

Bring awareness to all points of contact with the earth or a symbol for the earth like your bed,

Your yoga mat,

Your chair or couch.

Notice every part of your body that is connected with the earth.

You can even draw an outline of your body as it is supported by a symbol of the earth.

Take a big inhale through your nose now.

And a long open mouth exhale.

When there is no more air in your body,

Breathe in through your nose.

Slow open mouth exhale,

Releasing any sound.

And the last bit of air,

Every last bit of air.

And one more time,

Breathe in through your nose.

Slow open mouth exhale,

Audible.

Release any sound that will help you to relax a little bit more in this situation in your body.

Now bring awareness to your natural breath.

Just stay here observing your inhalations and exhalations without judgment.

No need to regulate your breath.

Just observing the quality of this breath.

Are your inhalations deep or short?

Is your breath quick or soft?

What is the temperature of the air as it goes in through your nostrils and comes out through your nostrils?

Are there any sensations in your body as you breathe in and out?

Maybe around your nostrils or your upper lip?

Or simply stay with the rise and fall of your belly and chest as you breathe in and out.

Bring awareness to your scalp area.

Look for any sensation in your scalp area from the top of your neck to your crown,

Right up to the top of your forehead.

Behind your ears,

Your entire scalp area.

Look for any sensations.

You're scanning the surface area on the skin level for any sensations like tickling,

Tingling,

Numbness,

Itching.

Any sensation.

And when you feel the slightest sensation,

Maybe faint or intense,

Without judgment,

We move forward.

Bring awareness to your face.

The surface area of your face.

Your forehead.

Your eyes.

Cheeks,

Ears.

Nose.

Upper lip,

Lips,

Chin.

Look for any sensations on your face now.

Yeah,

It could be the touch of your breath.

That's a sensation.

It could be a hair touching your cheek.

It could simply be you relaxing your forehead as you bring attention to that area.

When you feel maybe one to three sensations on your face region,

On your face,

Move lower,

Bringing awareness to your neck.

From under your chin to the front of your neck,

Your throat region,

On the sides of your throat.

Look for any sensations.

Bring awareness to your right shoulder now.

Scanning the surface area of the skin,

Looking for any sensations that might arise.

Tickling,

Tingling,

Numbness.

Crawling.

If your skin is exposed,

Maybe you feel cool or warm.

All of these are valid sensations.

Moving from your shoulder towards your elbow.

Scanning your right upper arm 360 degrees on the surface area of the skin,

Moving down.

Moving lower from your elbow,

Your forearm.

As if a ring of awareness is scanning your forearm,

Your wrist,

Your palm,

Your fingers,

The back of your palms,

Your knuckles.

The space between your fingers,

Around your nails,

Under your nails.

Coming back up,

This time to the left side.

Bring awareness to your left shoulder.

Moving down,

Slowly with attentiveness,

Scanning 360 degrees for sensations of any kind.

And your mind may wander.

And that's okay.

Gently bring it back.

Bring it back to the part of the body that we are scanning.

Moving from your upper arm towards your elbow.

Letting the ring of awareness move lower to your forearm,

Your wrist,

Your fingers,

Palm,

Back of your left palm,

Between your fingers,

Around the nails,

Under the nails.

Coming back to the collarbone area.

Scanning your entire chest area,

Chest and abdomen area,

From right to left,

Left to right,

Moving lower towards your pelvic area,

Not missing a single spot.

As if scanning,

As if staying on the surface area of your skin,

Looking for sensations.

All sensations are valid.

You're not looking for any particular type of sensation,

Any sensation that we experience.

We're bringing awareness and accepting that sensation without judgment or making it mean anything.

It doesn't mean good or bad.

It's just what it is.

Cover your waist area,

Any folds of your skin around your abdomen,

Over your breasts or your chest.

Start again from the base of your neck.

Scanning down from left to right,

Right to left,

Coming to your upper back,

Looking for any sensations.

Not missing any little part of your back,

Covering every inch,

Every millimeter,

With awareness,

With intention to observe and keep moving forward.

A gentle reminder,

If your mind wanders,

Gently bring it back to the part of the body we were scanning.

Start from the right side of your low back,

Covering your entire hip,

The front region of your upper thigh.

Scanning the entire right thigh,

360 degrees,

Moving down towards your right knee.

Scanning all around,

Moving down to your knee,

Looking for sensations around the knee,

Moving lower,

Your shin and your calves,

Scanning shortly and slowly,

Moving steadily towards your right ankle.

Covering your entire right foot,

The top of your foot,

The sole of your foot,

Between your toes,

Toenails.

And then moving to the left side,

Starting from the left low back,

Scanning the left hip,

The upper thigh,

Looking for sensations.

They may be faint or intense,

It doesn't matter.

Keep moving,

Stay focused,

Scanning every inch,

Every millimeter,

All 360 degrees of your left upper thigh,

Moving towards your left knee.

When you're done scanning your knee and around your knee,

Move down towards your ankle,

Going over your shin,

Then calf on the left side,

Steadily moving,

Covering your entire left foot,

The top of your foot,

The sole of your foot,

Between your toes,

Under your toenails,

Around your toenails.

And lastly,

Stay with the sensations on the soles of your feet.

Just stay with the sensations.

If you're sitting in a chair,

You can plant your feet firmly and lightly on the ground,

Bringing awareness to all four corners of your feet,

Being grounded.

If you're lying down,

Just stay with the sensations in your feet,

In the soles of your feet,

Letting all the stress leaving through your feet into the earth and being neutralized.

All the sensations that you feel are just like little cells of stress leaving your body and being neutralized by the earth.

Now come back to your natural breath.

Just stay here for a few seconds,

Breathing in and out through your nose,

Knowing that your breath and your body can connect you to gravity,

The infinite support that we receive from the earth,

If we allow ourselves to just spend a few minutes daily focusing on that connection,

To focus on that connection.

Stay here as long as you need.

And when you're ready,

You can get up.

My recommendation would be to drink a glass of water.

Thank you for joining me.

My name is Ekta and this was your daily grounding meditation.

Reviews

That little laugh made me smile. Thank you! 😄😊

Absolutely brilliant, thank you so much.

Wonderful. Thank you :)

Thabk you 💙🙏💙

Very deeply relaxing 😌

Thank you! I will do again because I need to practice so my brain quiets more to scan.
Again, thank you!

🌿✨💜✨🌿 Thank you. Xxx

A compassionate and calming body scanning exercise. Grateful that Ekta provides alternatives for people with physical disabilities. definitely recommend!