Grounding Meditation For Somatic Awareness

This meditation is based on the 3-2-1 method developed by Vishen Lakhiani, and it helps to ground and center by combining visualization, calming breath work, and somatic awareness. It serves as a precursor to deeper meditation or just to ground and center after a long day.

Photo by Jared Rice.

Transcript

Find a comfortable place to sit or lie down. Take a moment to. Bring your awareness to your physical body. Noticing the points of contact between your body and whatever is supporting you. Just allow yourself to be fully supported. By whatever that is. And start to notice. The temperature of the air touching your skin. Any textures you might feel. Any sounds in the room around you? And he smells. Tastes. Anything you can see in your third eye. And anything you can feel or sense. And then shift your awareness to your breath. Just notice it. Flowing in through your nose. And out through your nose or mouth. No need to change it or manipulate it in any way. Just becoming the observer. And then on your next inhale. Take a deep breath in. Filling all the way up. Hold at the top. And as you exhale, Picture the number three, Three times. Relax the crown of your head. The back of your head. The sides of your head. Your forehead. Your eyes. Nose. Cheeks. Ears. Base of the skull. Back of the neck. Sides of the neck. Front of the throat. Relax the tops of your shoulders. Shoulder blades. Upper back. Middle back. Lower back. Relax your upper arms. Elbows. Forearms. Wrists. Hands. Fingers. Relax your chest. Ribcage. Hips, Thighs. Knees. Lower legs. Ankles. Heals. Toes. Relax your whole body. Relax your whole body. Relax your whole body. On your next inhale, Take a deep breath in. Filling all the way up. Hold at the top. And as you exhale, Picture the number two three times. Picture your favorite place in nature at night. Here in this space. Notice what you can see. Notice what you can hear. Notice what you can smell. Notice anything you can taste. Notice what you can touch. And notice anything you feel or sense. On your next inhale, Take a deep breath in. Fill all the way up. Hold at the top. And as you exhale, Picture the number one three times. You are now at your center. A safe space that you can return to at any time. It is all your own. You can decorate it however you like. And nothing and no one. Is allowed in without your consent. Stay here for as long as you would like. When you're ready. You can slowly start to bring small movements back into your body. Maybe take some deeper breaths. And in your own time. You can slowly blink your eyes open.