Ground And Settle

A short guided meditation to help you slow down, settle into your body, and reconnect with the present moment. Using the breath as an anchor, you’ll step out of the busyness of the day and return to a greater sense of calm and steadiness.
Come back to this practice anytime you need a simple pause, a reset, or a moment to ground.

Transcript

Take a full breath in. And a long breath out. Just like that, Breathe in deep and wide. And exhale, Ride the exhale all the way out. One more time, Full breath in. And long breath out. Very end of the exhale and notice you can exhale a little bit more. Let it all go. And just linger in that space. I'll come back to the natural waves of your breath. Flowing in and out. See if you could let your breath rest in the background for a moment. And bring your awareness to any sounds you might hear in the space that you're in. Can bring mindful awareness to anything that we do. So right now, Just noticing any sounds. Letting the sounds rest in the background, The breath in the background. Bring to the foreground of your awareness what is going on in your mind, Your thinking mind. Imagine for a moment your mind is like a river and you're going to step off onto the banks and just observe. Without any judgment. Without any tending or sorting, Just simply watching. I'll let the thoughts rest in the background with the breath, With the sounds. And bring to the foreground of your awareness, Your body. Just whatever is touching the earth. Could you grow a little taller with your next inhale? Rooted into the earth. Growing long and tall with the inhale. And then on your exhale, Feeling that settling, Grounding. Into this space, Into your body. Exactly as you are. Notice any areas of obvious tension in your body, Your shoulders, Your jaw. And can you soften, Just to the extent that you can in this moment, Soften? Let the sensations and the thoughts and the sounds rest in the background and bring to the foreground of your awareness the flow of your breath. Riding the waves of your breath. And as much as you can, Let the thoughts and sensations and perceptions and sounds rest in the background. No need to tend to them at this moment. And in the foreground. See your breath. Notice the moment you breathe in. Expansive inhale. Pilling you up in all directions. And then that. Letting go. Built-in stress reduction exhale all the way out. And like that for a few more breaths. Simply riding the waves of your breath. Now as we come to the end of this meditation. Take a moment, Notice how you can brighten your mind, Get really present. Full, Vivid presence right here. That's it now, Releasing out of this formal meditation. Bringing all of this into your very next moment.