Grounding Meditation: Rooted

This is a visualization meditation intended to help ground you through the metaphor of being rooted to the ground like a tree.

Transcript

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

First,

Get into your most meditative stance.

Then,

I'd like you to start by just focusing on your breath.

Just start to notice the feeling of the cool air moving past your nostrils or your mouth and into your body.

And then the warmth of the air as you exhale.

Perhaps start to notice where the breath stops today.

How far it's getting down into your body,

Whether your belly,

Your chest,

Or your throat.

I'd like you to start to just notice the rhythm of your breath,

The pace at which you inhale and exhale.

Perhaps start to notice and focus your attention on the expansion and contraction of your body with each breath.

The rise and fall of your belly or chest or throat.

Now,

Feeling a little more connected with your breath,

Shift your attention to your posture.

Maybe start by just noticing your spine,

That you're sitting up straight,

But not forcing it.

Notice your shoulders,

Perhaps lift them,

Rotate them backward and let them drop again,

Knowing they're relaxed.

Notice your jaw and your mouth,

That you're not tense.

Perhaps your tongue is just resting at the bottom of your mouth,

Maybe just touching the back of your teeth.

You can have your eyes closed or softly open,

Looking down at a 45 degree angle with your vision blurred.

Next,

Perhaps start to notice the feelings of your hands.

Just notice them either resting on your knees or with one hand inside the other and your thumbs touching.

Then I'd like you to pay some attention to the feeling of your bottom in the seat.

Just notice the feeling of your bottom against the surface of the seat.

The feeling of the seat holding you up,

Supporting you.

Finally,

I'd like you to bring your attention right down to the soles of your feet.

Just start to really focus on the feeling of your feet against the ground.

See if you can really pay attention to that contact point between the floor and the soles of your feet.

The coolness or the warmth between them.

Or even just if you can feel a bit of the energy from your feet to the floor.

Now I'd like you to take some time to actually picture what's beneath the floor.

Beneath the ground or the floorboards.

Now I'd like you to take some time to actually picture what's beneath the floor.

Start to think about the concrete and steel that go into the floor and the foundations of the building beneath you.

Think about the strength of those materials as they hold up the surface on which you sit.

Perhaps picture the foundations of the building,

How strong and sturdy they are.

Then perhaps you start to picture the ground just beneath the foundation of the building.

The layers of soil,

Clay,

Rock,

Stone,

And bedrock deeper and deeper into the earth beneath you.

Now come back to your feet and the feeling of your feet against the floor.

Knowing that all of that is beneath them and supporting them.

Holding you up,

Steadying you underneath your feet.

Now start to picture roots sprouting from the bottoms of your feet.

Perhaps they start small,

Start to weave their way across the ground,

The floorboards.

Before starting to push downward,

Cracking through the floorboards and starting to burrow their way through the cement.

Make sure they're continuing to grow thicker and deeper,

Moving slowly and steadily through the foundations of the building and reaching for the ground beneath it.

As they reach the surface of the earth,

Start to push their way through the soil,

Continuing to reach deeper through the clay,

Through the layers of rock and stone,

And toward the bedrock.

Just creeping and cracking its way down,

Grounding you deeply into the earth.

Imagine the strength as those roots continue to grow thicker and more deeply.

Perhaps spreading a little bit wider,

Starting to move in a lateral direction,

Creating a wider base for you to even further stabilize you and ground you.

Picture how sturdy those roots are,

Holding you firmly to the ground,

The earth,

Through the floor.

Now I'd like you to take a moment and start to imagine any of the negativity that exists within your body.

Start to picture it as black smoke just swirling throughout your body.

Any of the frustration or anxiety,

Any of the anger or sadness,

Or even any of the toxins.

Just start to picture anything that's holding you back,

Any of that negative feeling that's swirling around like black smoke in your body.

On every inhale,

Like to a picture,

Gathering it up,

Just starting to create a ball with that black smoke within you.

Just gather it all towards your center,

And on your next exhale,

I want you to start picturing moving it down toward your feet.

Just bringing that black smoke down toward your feet and starting to release it through those roots.

I want you to bring it to flow freely through the roots,

So those roots start to purify and cleanse that black smoke as it moves deeper and deeper into the ground.

As you continue to exhale,

I want you to picture just releasing that black smoke through the roots,

Now purified,

Not doing any harm,

Just letting go into the earth surrounding your roots.

Now on your next inhale,

I'd like you to picture water,

Clean,

Pure water surrounding the roots and the ground.

And on each inhale,

You start to draw that water up through your roots and into your body.

Imagine just with every inhale bringing that clean,

Purifying water up further and further from the ground,

Through your roots,

In through your feet,

And up into your body.

Picture moving all the way into your fingertips,

Cleansing every part of you along the way,

Making you feel light and bright and clean.

Picture that water getting all the way up into your head.

Just imagine the purity and the good that's moving from the earth through your roots and into you.

Now take a moment to come back to those roots.

Just picture how much thicker,

How much stronger they feel now,

Even more so than before.

Rooting you deeply,

Grounding you deep within the earth.

Perhaps you can even feel the weight of gravity pulling you,

Holding you to the earth.

Not in a way that's confining,

But really just cradling you,

Holding you up,

Stabilizing you.

Picture those roots steadying you no matter what comes your way.

If your mind starts to wander,

And it will,

Picture labeling it one thing,

Maybe thinking or worrying,

Perhaps planning,

Whatever it is for you.

Just notice it,

Give it a label,

And then on your next inhale,

Come back to the exercise wherever you are.

Start to reconnect with your feeling of your feet on the ground and the roots burying into the earth.

Perhaps you can even picture your body as the trunk of a tree,

And maybe your head as the flower of the tree.

No matter how hard the wind blows or how turbulent life's storm may get,

No matter how much your leaves rustle in the wind and you feel the trunk of your tree shake,

Just imagine how deeply rooted you are beneath the ground,

How stable you are within the earth and in that connection to the ground beneath you.

That no matter what happens above,

That you are deeply grounded and deeply rooted.

Now I'd like you to picture your roots spreading even further laterally underneath the earth,

Just moving horizontally and outward and starting to interconnect with other roots.

Perhaps these are the roots of the people that you love,

The people who you feel supported by,

The people who do nothing but want to support and love you.

Picture your roots starting to intertwine with their roots,

Your roots and their roots moving amongst one another,

Not confining one another or ever blocking one another,

Simply dancing around each other and continuing to provide additional stability and support.

As you start to prepare to come out of this meditation,

Really connect with that feeling of grounding.

Really notice how it feels in your body and imagine yourself when you come out of meditation and your eyes are open,

Holding on to that feeling.

What it would feel like to carry that feeling of grounding and rootedness throughout your day.

Finally,

Take a moment to ponder the question,

What is it I now know?

What have I learned from this experience?

Holding on to that feeling of grounding,

Perhaps you continue to contemplate the answer to that question.

You hear the chime of the meditation bell and on the third bell,

You can open your eyes and come back to the room.

Reviews

Such a beautiful meditation thank you I never meditated to drums before it was lovely

A little fast, but great visuals

Wonderful meditation thank you! XX

This really helps me remember I have feet!

I always come back for more

I feel supported and I have everything I need!

This meditation made me feel expanded. As if my roots allowed me to expand with joy. In addition I was able to put my thoughts aside and truly awaken to the beauty of this moment. The here and the now.

Amazing meditation, thank you so much ✨

Great meditation. Seemed like only a few minutes passed. Loved the drum beat background. Will come back to this one whenever I need to ground and can't get out into nature.

Love the drum rythm too.

This medItalian is great for my Chakra..

I am grounded for today. You invited me too sink and spread thick roots, and I have done so. I am grateful. Namaste.