This is a grounding meditation which is really helpful for stopping you listening to your negative mental chatter,
Any stories and beliefs that you might have been holding for a while that aren't serving you,
And really just learning to tune back into your body and into your emotions and your true self.
I just recommend before you begin that you find somewhere quiet,
Somewhere comfortable to sit and turn off all distractions so that you've got this next few minutes really just to dedicate to yourself.
So when you're ready just sit up straight but relaxed and let your hands rest on your legs and then close your eyes and begin to turn your attention to your breath.
I'm going to start by taking three slow deep breaths,
Breathing in and out through the nose.
So take a nice slow deep breath in now and then breathe out and relax.
Breathe in again nice and slow and then just let the breath go and then take a third slow deep breath in and as you breathe out just feel your body relax.
Just notice tension falling away from you.
You're safe and calm and relaxed and now just begin to move your attention to the tip of your spine.
Just allow your mind to rest there and as you focus on the area of your body,
The tip of your spine,
Just continue to breathe in and out slowly.
Know that wherever you take your attention is where you take your energy.
You might notice a change of sensation,
Perhaps a tingling or an expansion or a fluttery feeling.
You may also notice nothing and that's completely okay.
Just keep your mind on the tip of your spine and then now start to bring to mind an image,
A symbol that's going to represent grounding for you and you can choose anything here.
Perhaps it's a tree,
Maybe a mountain,
Perhaps you prefer a waterfall or beams of light,
An anchor or strong electric cables.
Whatever the first thing comes to mind,
Trust that that's the perfect image for you and then just imagine this symbol that represents grounding dropping down from the tip of your spine on a cord going all the way down to the centre of the earth.
Feel the force of gravity gently guiding your grounding symbol down and it falls deep,
Deep down,
Passing through all the layers of the earth,
Gradually descending until it reaches the centre of the earth and when it gets here it anchors in.
Keep breathing in and out and focusing on that connection,
That connection deep,
Deep down.
Feel the force of gravity attracting your grounding symbol to the earth's centre and you might even feel the connection as it anchors in and now you're grounded and connected.
Bring your attention back up and to the soles of your feet and imagine the sole of your feet opening up almost like a flower on each side.
Feel the connection of your feet to the floor and then imagine a root system growing down through the opening in each foot,
Connecting them deeper into the ground below you and just follow that root network spreading deeper and wider down into the earth,
Forming a giant root network.
See that network grow and expand,
Spreading down and out,
Making a deep,
Wide connection from you into the earth and don't worry if your mind wanders,
Just take your attention back to the tip of your spine and follow your grounding cord down into the earth,
Allowing it to connect back in and then focus on that beautiful ever-expanding root network growing down and out from the soles of your feet and into the centre of the earth and just take a few deep breaths in and out here and enjoy the feeling of connection that you've created and now begin to take your attention to the top of your head and what we're going to do is a body scan and release any areas of tension that you may be feeling today.
Focus on your eyes,
Your forehead,
Your chin,
The back of your head and notice if you have any areas of stress or anything that feels like it's under tension.
Perhaps something feels tight or blocked,
Maybe you experience a heavy feeling or it seems dark instead of light in one of those areas.
Breathe in and as you breathe out just allow the force of gravity to drop that feeling down,
All the way down through the centre of your body and then down through your grounding cord,
So it drops all the way down to the centre of the earth.
Just breathe in and breathe out and let it go,
Keep breathing in and out nice and slowly and any area that feels uncomfortable,
Maybe your brow is furrowed,
Maybe your jaw is tight,
Perhaps you're gritting your teeth.
Just let the tension go,
Let it drop and allow gravity to wash it away from you.
Let it flow down,
Leaving your body,
Down your grounding cord,
Down your root system,
Washing away down into the earth to be cleansed and you don't have to try,
It's no effort at all.
Gravity simply melts this tension away from you.
Now take your attention to your neck,
Your shoulders,
Your arms and all the way into your hands and notice if you have any areas of tension there.
If there's any area feeling painful,
Tight or uncomfortable in any way,
Inhale and exhale and let the sensation go.
Let it drop down through your body,
Melting away,
Flowing down your grounding cord and down that root network,
Down into the earth.
Keep breathing in and out nice and slowly and just allow gravity to take that tension away.
And now move your attention to your chest,
To your upper back and torso.
Notice if you have any muscle tension or pain,
Perhaps it feels tight or sore and just let that sensation drop and just let it go.
Feel as gravity washes it away from you,
Taking it down,
Deep down into the centre of the earth so it's no longer a problem.
Just allow it to go.
Put your attention down to your pelvis,
Notice is there any pain,
Any stiffness or any tension there and just let the sensation drop away.
Feel as the force of gravity moves the tension away from you.
Notice how it allows your attention down.
Scan through these areas,
Notice anything that feels uncomfortable or just any sensation that's not serving you today.
And just notice now,
Rest for a few more breaths here,
Relaxation,
The feeling of peace that you've created.
If you want to do a final,
Let the sensation drop,
The shining,
This energy,
This deep,
More slow,
Deep breaths in and out sensation that you've created.
This is a practice that you can return to at any time.
