Guided Meditation for Grounding.
This grounding meditation is to help bring us out of our head and back into our body.
We can practice this meditation whenever we desire some quiet time for our mind or whenever we want to simply take a break from our day.
We may choose to practice this meditation either lying down or sitting up depending on how you're feeling today or also depending upon the time of day.
If we choose to be seated,
Please sit with a tall posture either on the floor with legs crossed or seated in a chair.
Watch that your shoulders are rolled back and that it is easy to take fuller breaths.
If you're lying down,
Perhaps finding a cushion for behind your head or a blanket to keep you warm.
We can close our eyes or simply lower our gaze down to the floor.
Gently begin to release the tension from your neck and shoulders.
Let's gently open and soften our jaw,
Cheekbones and the muscles behind our eyes,
Softening across our brow.
Let's feel our arms down into our hands release and then bringing our attention to the front of our body.
Our belly softens,
Our rib cage and across our collarbones keeping the front of our body soft,
The back of our body strong and tall.
Noticing our breath and without trying to change anything at all,
Just becoming aware of where we're feeling our breath right now.
Do you feel it mostly at the top of your chest or do you feel it predominantly in your belly?
Don't need to worry about the stories of why or what.
We are simply creating awareness.
Following our breath in and out from our nose,
Perhaps starting to feel a settling in our nervous system.
As we continue to breathe in a little more deeply now,
Perhaps we start to find a light vibration down the back of our throat.
We're just starting to settle in,
Slowing our breath down,
Finding that whispery sound to our breath and just start to settle into that space.
Inhaling and exhaling.
We settle back down to the base of the spine.
Sip bones,
Grounding our energy.
Let your breath move at its own natural rhythm.
As we inhale,
Following our breath all the way up the spine to the top of the head and as we exhale,
Settling our breath down through the channels of the spine,
Back to the base of our seat,
Continuing to follow our breath in and out.
Let's take a moment to just be aware now of any shifts that may have begun to happen.
And as we focus our awareness entirely to the present moment let's invoke the feeling of being grounded and connected to our body right now.
Let go of thought.
Let go of stories.
Focus on the sensations that you're feeling in this moment,
In your physical body.
Often it's our pain points that talk first.
So acknowledge them,
They are often the loudest.
And then as we come into our breath,
We're going to take a moment to just be aware as we come into our breath,
Notice where our energy begins to really settle.
Perhaps notice where we feel the breath the most in the body once again,
Staying connected to this physical sense,
Grounded,
Earth,
Security,
Safety.
Let's begin to feel the sensation of heaviness or density in our bones.
Feeling the weight of our body drawn down towards the floor,
To the ground beneath that,
And the earth beneath that,
Just like the roots of the tree held with strength,
Surety,
And safety.
Spend time right now considering this connection to the earth element.
The stability and safety it provides,
Unwavering in its role to provide a stable base for everything else.
The cities and towns sprawled across it,
The oceans that flow over it.
Remembering now how it feels to walk outside in bare feet,
The grass and dirt under our feet,
The water and the water that flows the dirt under our feet,
Or the sand from the beach squeezing between our toes.
Stay with this feeling for a few breaths as you begin to sink deeper into your exhale.
Noticing again the grounded sensation through the sit bones,
Through the legs,
Connected to the earth.
And then once again,
Let's come back to our breath.
Breathing in,
Breathing out.
Continuing to feel the sensation of being grounded and connected to the earth.
Soft through the front of our body,
Strong and tall through our back body.
Recognizing the felt sense of our bodies.
Forming a new appreciation for our body now that just like the earth does,
Our body is now and just as we must treat the earth with respect by taking care of the environment,
We must give that same respect to ourselves.
Taking care of ourselves,
Exercising moderately,
Eating well,
And being safe.
Eating well and getting enough sleep.
Showing ourselves compassion by listening to our bodies and letting go of any judgments.
And of course,
Practicing self-care as we are in this meditation.
Can you begin to memorize how you feel in this moment so that you can come back to it again later,
Even outside of this meditation?
Can you feel the connection you have to your body,
The connection you have to yourself?
Continue to follow your breath up and down your spine,
Stepping outside of thought and embracing the experience of this present moment.
You may choose to take a deep breath in and out and you may choose to sit here a little longer,
Enjoying this quiet space or beginning to deepen our breath and slowly opening our eyes and taking in our environment.
Allow the imprints from this meditation to continue to rest with you as you return to your day.
Thank you for practicing this grounding meditation today.
