Welcome to a 10-minute grounding meditation.
Find a comfortable seat.
You can be upright or lying down.
Give yourself a chance to really press pause on the noise and distractions that may surround you today.
Commit to this quick 10-minute break.
Together let's take what might be your first real deep breath of the day.
Breathe in.
Breathe out.
Bring the attention to the feet.
Imagine a dim light flickering on the tops of the toes.
Feel a sense of warmth as this soft light slowly grows from the toes to loop around the arches and the ankles.
The light begins to glimmer as it surrounds the feet.
Slowly feel this shimmering light begin to coat the lower body like a warm blanket covering the skin.
Really sense the warmth as it travels up the shins,
Around the calves,
Around the knees,
Up the thighs and to the hips.
Allow the light to soothe and ground you.
The light continues to expand across the lower back.
It wraps around the core and travels up the side seams of the torso.
The warm shimmering light illuminates the heart space.
Feel the light expand across the upper back and shoulders.
If there's any tension,
Any holding in the upper body,
Allow this light to gently melt it away.
The light travels down the arms to the elbows,
The wrists,
The hands and the fingers.
The light travels up the sides of the neck.
It loops around the ears surrounding the crown of the head.
This warm light softly moves down the bridge of the nose,
Covers the jaw,
The lips.
If you sense any tightness in the face,
Any wrinkles of worry and concern,
Let them melt into your radiant light.
Feel the entire body shining.
You are bright and clear.
You are grounded and steady but energized.
You are receptive and innocent but strong.
Steep your mind in this shimmering light.
Imprint this feeling of clarity into your being.
As we bask in this glow,
We don't seek to abandon the wisdom of our knowledge and opinions.
We just seek to release the heaviness of it all,
Gently replacing uncertainty and security and tension with a sense of ease,
Openness and humility.
Let this light be a layer of protection today,
A tool for healing and self-soothing.
Keeping your eyes closed,
I invite you to place one hand inside the other.
No need to grip or to squeeze.
Simply hold your own hand.
Feel the sense of warmth and comfort from this grasp,
From this radiant glow emanating from your skin.
In this moment,
You are holding you.
This gentle connection with yourself is a nice subtle way to tap back into your resilience.
It's a gentle reminder that you have everything you need.
Keeping the eyes closed,
Find your breath again.
Tune in to the inhale and the exhale as you bask in the warmth of your expansive bright power.
Slowly and gently as you're ready,
You can release the hands and blink open the eyes to welcome yourself back.
