Settling, Grounding & Resting Meditation

This meditation allows the practitioner to settle the busy mind, soothe and ground the body and finish with resting in the awareness of this moment.

Transcript

Sitting Meditation.

So before we begin this formal sitting practice,

Take this time to get yourself comfortable.

Make sure you're sitting in a dignified posture with the back straight but not too rigid.

Perhaps just checking in with your intention for doing this practice and committing to being present as best you can for the duration of the practice.

Finding that gentle determination to stay with the practice,

Knowing that you can begin again,

Refreshing this intention and commitment as often as you need to.

Now gently just releasing whatever your mind has come in with,

Letting go of the past,

Of any planning or worrying about the future.

For now simply relax into the present,

Releasing thoughts as many times as you need to and beginning again with attention to the present experience.

So gently close your eyes or if you would like keep them open resting on the ground ahead.

So can you begin by breathing slightly deeper than you would normally without forcing,

Finding the breath at the nostril or the belly,

Whatever is best for you.

Now would you see if you can keep the in-breath equal to the out-breath.

So the practice is simple,

Breathing in I'm aware I'm breathing in and breathing out I'm aware I'm breathing out.

So as best you can,

Observing the sensations of the inhale and the exhale,

Maybe noticing the slight pauses between the in-breath as you breathe in and out.

So as you can,

You can feel the sensation of the inhale and the exhale.

As you can feel the sensation of the inhale and the exhale,

Maybe noticing the slight pauses between the in-breath and the out-breath.

So by now you probably noticed that thoughts continually pop into the mind and there is this tendency to think that the thoughts are going to be in the air and the air is going to be in the air.

So if you can feel the sensation of the in-breath,

You can feel the sensation of the in-breath.

So now you probably noticed that thoughts continually pop into the mind and there is this tendency to get involved with them.

This is normal,

There's nothing wrong,

This is just what the mind does.

So just notice the mental video you've been involved in,

Whether it's worry or planning or fantasy,

Just note it and then gently bring your attention back to the sensations of breathing.

Would you see if you can allow the thoughts complete freedom?

They arise by themselves,

See if you can allow them to come and go.

So now you can feel the sensation of the in-breath.

They arise by themselves,

See if you can allow them to come and go.

So you will notice your attention is with the breath and simultaneously you know that thoughts are there.

We simply notice when we wander off and get involved with thinking and we begin again by redirecting energy to breathing in this moment.

We learn that energy will always follow your focus.

Again,

Would you see if you can do this in a relaxed and casual way?

You're not striving to achieve a goal,

You're simply focusing on this breath and you're allowing thoughts complete freedom.

Is it possible to notice how the body releases breath and comes to rest?

In the same way,

Can the mind release involvement with thoughts and settle down?

So now allowing breath to fade into the background of your awareness and bringing attention to the body and becoming progressively aware of all sensations being experienced in the body right now.

Once again the invitation is to do this in a relaxed,

Open way.

We allow sensations to present themselves.

So perhaps becoming aware of the pressure where you rest against the seat or the ground.

Just noticing how your body rests in the chair.

Noticing what temperature you're feeling,

Is it warm or cold or perhaps neutral?

So there might be some pain or a feeling of tension in the body,

There may even be some discomfort but overall a feeling of relaxed curiosity with these sensations.

So the mind is settling and as best you can try and let go of any feeling that you have to struggle or strive in anyway.

We're simply bringing attention to sensations in the body.

Perhaps noticing any pressure,

Tingling,

Pulsing,

Perhaps even itching.

Just taking a few moments to explore with gentleness and curiosity what do these sensations feel like?

Do these sensations vary in intensity over time?

Can we just notice?

If you notice your mind is wondered as it will,

Perhaps just noting what is on your mind right now.

So each time you can notice what is on your mind and that your mind is wondered,

Just gently congratulate yourself for coming back and beginning again.

We are focusing our attention on sensations in the body.

Now gently just becoming aware of your body in its entirety,

As if you are holding your whole body within your awareness for a few moments,

Grounding your body.

So now allowing sensations in your body to move into the background of your awareness and the invitation now is to let go of any sense of focus.

So just simply to sit here,

Give up any idea of trying to do or be anything.

So in a very relaxed and casual way allow yourself to experience whatever comes to you via your senses.

Simply be where you are and in touch with whatever comes to you.

So the invitation is to simply rest,

Allow the mind to relax deeply So simply being in this moment without any purpose or goal,

Just resting in this moment.

So knowing you are here,

Fully experiencing what is here,

Free from any sense of doing,

Striving,

Needing to achieve,

Fearing failure.

So the mind is at ease in this place at this moment resting.

So by now you probably noticed that thoughts continually popping into the mind.

Once again just to note that and gently bring your attention back to this present moment and start again.

Body releases breath and comes to rest.

In the same way the mind releases involvement with thoughts and settles down.

Mind at ease in this place at this moment resting.

Shy Hey議 challenged And now gently as you are ready,

Just allowing yourself and your awareness to start including and coming back into the room.

Maybe appreciating yourself for this time you took to do this practice.

Maybe just starting to move the body a little.

And when you are ready,

Very slowly and gently allowing your eyes to open.

Reviews

Very therapeutic thank you 🙏 namaste

Love this meditation. Deep mindfulness without distractions. A great go-to mediation after a busy day...

Very effective for me to settle into a peaceful, resting state.

Nice. Timing is smooth.

Simple and very effective! Thank you! Will use this again.

Great for beginners, very nice

Wonderfully relaxing.

Great for bringing you down to earth and helping you to release worries!

First ever guided meditation, wow, this was surreal.

Very gentle , calming.

Great! Thank you. Namiste

Very relaxing and grounding. I enjoyed the guided phases of relaxation.

Great helped me relieve some stress for 20 mins

Lovely! Thank you

Perfect for winding down after a long work day!

Very good, thank you, I think it would be even better if it was a bit
slower, you know :-)

This is my favorite guided meditation on Insight Timer. I absolutely love it.