Grounding Meditation With A Rock

This is a fun and experimental meditation using a rock to help us ground and focus. You will need a rock for this practice - any rock you find outside is fine. It should be big enough to fill your palm when you hold it in your hand. During the meditation, notice how it feels to hold the rock and observe how you feel after the practice. Enjoy!

Transcript

Hello my friends.

Today we're going to be doing a grounding rock meditation.

For this practice you will need a rock,

Something large enough that when you wrap your hands around it,

It fills your hand nicely.

And once you have your rock,

Go ahead and find a comfortable tall seated position.

Feel your feet flat on the floor,

The spine is nice and long,

And the crown of the head is floating up towards the ceiling.

Take a deep breath in.

Exhale,

Relax your shoulders down and back.

Take some deep breaths in and out through your nose.

With each exhale,

Feeling the eyes,

The jaw soften,

The shoulders relax.

Notice how you feel as we begin our practice today.

Now place your rock in your left hand and just let your hands rest on the lap with the palms facing up.

And gently curl your fingers around the rock in the left hand.

Bring your attention to the way the rock feels in your hand.

Notice the weight of the rock,

The texture,

The temperature,

And the overall feeling of the rock in your hand.

Continue to breathe slowly and deeply in and out.

Just noticing your experience.

You can stay here as long as you like.

When you feel ready,

Bring your attention back to your breathing and just notice how you feel.

How does it feel to take a few minutes to pause,

To hold the rock?

Do you feel any different than when we first began?

And it's okay if you don't and it's okay if you do.

This is all about your own direct experience.

If this practice helped you to feel more grounded or more calm,

Then feel free to practice this anytime throughout the day when you feel a little anxious or scattered or ungrounded.

You can even just keep a rock next to your desk or wherever you spend a lot of time.

And just hold the rock and breathe and take a few moments to ground anytime you need it.

Thank you for trying this out and for sharing this practice with me.

I wish you a beautiful day.

Reviews

The rock I've had was so perfect for this grounding meditation. I love how simple it is. A nice alternative to more elaborate meditations!

Thank you so much. Stones can be very grounding. Your guided meditation helped facilitate the connection.

Lovely. Thank you 💙