Welcome and thank you for joining this grounding meditation.
If you've been feeling uneasy or unsteady or like you need some grounding and just feeling more rooted in your daily life,
This is a great meditation for you.
We're going to start by sitting with the legs crossed or laying down if that feels uncomfortable for you on the back.
We're going to start by just doing some nasal breathing.
If for some reason you're unable to breathe in and out through the nose,
You can always exhale through the mouth too.
But we're going to,
For most of us,
Do the nasal breathing.
So we're inhaling through the nose and exhaling through the nose.
And we're going to do a box breathing style.
So inhaling through the nose for four seconds.
And then holding that inhale for four seconds.
Then exhaling through the nose again for four seconds.
And holding that exhale for four seconds.
And as we do this,
We're just going to imagine a box.
So as we go up the left side,
We inhale for four.
And as we go across the top,
We hold that inhale.
As we go down the right side of the box,
We exhale for four.
And then as we hold that exhale,
We come across the bottom of the box.
And you're just going to envision that box here as you inhale for four.
Hold the inhale.
Exhale.
Hold the exhale.
Just going through that box.
Allowing expansion on the inhale of the ribcage,
The diaphragm,
The chest.
And feeling yourself get a little bit taller with each inhale.
And with the exhale,
Just letting go.
Anything that needs to be let go of.
And we'll just take one more box breath here.
And just return to a regular breathing pattern.
And keeping that inhale,
Exhale if you can through the nose.
We're just going to,
As we return to that regular breathing,
Just do a bit of a body scan.
So just as we breathe here,
Inhaling and feeling that alignment of the spine.
The sacrum,
The mid-back,
The neck,
The head,
All in alignment.
We're just going to feel that space between the eyebrows.
And as we exhale,
Just allowing that space to soften between the eyebrows.
And allowing the jaw to unclench or relax.
And again as we exhale,
Just allowing the shoulders to roll back and down and soften.
And then we're going to imagine the tailbone.
Just feeling that space where the tailbone is.
And just imagining a strong cord pulling that tailbone down towards the ground.
We're going to imagine that cord running through the ground all the way into the centre of the earth.
Just firmly grounding you here into the earth.
We're going to imagine the centre of the earth and where that cord is running from into the tailbone as just a red light source.
So imagining that red light source or that red orb.
And just feeling that red orb grow larger and larger from the centre of the earth.
And envisioning that red orb grow larger and just expanding over our entire body.
And just feeling the comfort of that red orb and its connection to that source in the middle of the earth.
And with that red orb encompassing our entire body,
We're just allowing ourselves in this space to feel safe.
Safe in our body,
Safe in our own mind.
Safe to express what we need to express.
And safe to trust others and ourselves.
Just inhaling that sense of safety.
And exhaling any worry,
Any fear.
Inhaling that safety,
Exhaling the fear.
I'm going to take three more breaths here.
Just really allowing that expansion again of the belly,
The rib cage,
The chest as we inhale.
Taking that long drawn out exhale,
Releasing.
Two more breaths here.
And after you take that last breath,
Just starting to wiggle the hands and the toes.
Just bringing ourselves back to our body.
Maybe moving the neck and the shoulders in circular motions.
Just coming back to that body.
And just recognizing how safe we feel in our body right now.
When you feel ready you can start to open the eyes,
Sit up,
Stretch the body out.
And just remembering to carry that feeling of safety and connection to the earth throughout your day.
