Welcome to this getting grounded meditation.
I'm Marianne DeCleer.
Thank you for joining me here today.
Before we get started,
You can take a moment to get comfortable,
Either sitting on a chair or lying down on the floor.
Do whatever it takes to get comfortable.
If you want to cover yourself with a blanket or put a cushion under your head or your feet or your knees,
And know that you can change your position at any time.
And as you go through this visualization,
I encourage you to welcome any feelings or sensations or maybe images or thoughts with gentle,
Loving kindness and non-judgment.
Take this time for yourself and connect within.
Get into a position in which you feel no tension.
Close your eyes and let your body begin to relax.
Take a deep breath,
Filling the chest and the belly with air.
And then exhale,
Allowing the chest and the belly to fall.
Take a normal breath when you're done.
And become aware of your body,
Settled comfortably,
Either on your chair or lying down.
Feel all the points of contact between your body and the support beneath you.
The back of your head,
Your arms,
Your hands,
Your back,
Your buttocks,
Your feet,
Your arms,
Your legs,
And your feet.
Feel your body begin to naturally stretch out,
Relax even more.
And become aware of the calm settling into your body.
Bring awareness to your head and your face,
Starting at the top of your head,
Relax your scalp,
Soften your forehead,
Feel all your expression lines smoothing out and disappearing.
Relax your eyebrows,
Feel the space between your eyebrows,
Your third eye,
Feel your eyelids getting heavy,
Smoothing out,
And relax all the muscles around your eyes.
Relax your temples,
Your cheekbones,
Your nostrils.
Notice the cool air around your nostrils on each inhale and the warm air around your nostrils on each exhale.
Relax your cheeks,
Inside and out.
Relax your jaws,
Maybe slightly open your mouth,
And let your tongue rest naturally in your mouth.
Relax your throat,
And feel free to swallow if you need to.
Become aware that your face is completely relaxed.
Let the release continue down into the nape of your neck and your traps,
Your shoulders.
Allow your shoulders to drop down naturally,
Pulled down by gravity.
Relax your upper arms,
Your elbows,
Your forearms,
Your wrists,
And your hands right down to your fingertips.
Become aware that your upper limbs are completely relaxed.
Bring your attention to your back.
Imagine it's stretching out bit by bit with every breath,
And relax all the muscles along your spine,
From your upper back down to your lower back.
And use your exhale to relax the muscles even more.
Become aware that your back is completely relaxed.
Now bring your awareness to your chest.
Observe the movements of your ribcage.
Feel your ribs opening with each inhale and closing with each exhale.
Tune into your inner rhythm.
Listen to your heartbeat.
Notice how your heartbeat is calm and regular as well.
Feel your belly relaxing and letting go.
Pay attention to the movements of your belly.
Feel your belly rise with each inhale and lower with each exhale.
Notice how these movements are calm and regular.
Now let this feeling of relaxation continue down into your pelvis.
Imagine your organs in their place.
Relax your hips,
Your buttocks,
Your perineum.
Become aware that your upper body is completely relaxed.
Now allow this feeling of relaxation to continue down into your legs.
Relax all the muscles around your thighs,
Your calves and your shins,
Your ankles,
And your feet down to the tips of your toes.
Become aware that your lower limbs are completely relaxed.
Become aware that your whole body is completely relaxed.
You are a seed in the ground.
Perfectly buried in the ground.
This is your home.
You can smell the earth.
All the necessary information that will make you a beautiful tree in some time is included in this very small seed.
The soil nourishes you and gives you everything you need to grow well.
And you don't need to ask any questions.
You know that you have everything you need in order to grow and develop.
And because you are well nourished,
Little by little you begin to come out of the earth.
Slowly,
You take root.
You are well planted and you begin to grow easily.
You begin to get a little taller and you already have a little trunk.
And from this trunk there are some branches reaching outwards.
A few leaves open at the end of your branches.
This natural growth process continues easily.
You have everything you need to naturally grow taller.
And you have complete confidence in this process.
You're still growing.
Your branches are growing.
And now you have a big trunk.
Feel this solid,
Strong trunk.
Observe your perfectly hooked,
Solid branches.
And you're tall.
Observe and take in your height.
And you're taller because your roots are very strong.
So feel these roots firmly anchored.
You are a strong tree,
Securely rooted in the ground.
And these roots make you perfectly stable,
Perfectly balanced.
And it's these roots that keep you growing.
They feed you.
And they allow you to remain strongly rooted in this fertile earth.
And now imagine that with each inhale,
You can draw all the richness out of the earth.
And with each gentle exhale,
You can diffuse the rich,
Beneficial nutrients throughout your body.
The strength,
The solidity,
The beauty of the depths of the earth.
Diffuse all of this throughout your body with each exhale.
As you inhale,
Seek out the richness of the earth rising through your roots.
And as you exhale,
Spread this strength,
This confidence everywhere in your body.
Feel the strength.
Feel the groundedness.
Know that you are strong and able to find balance.
Now I invite you to anchor this groundedness in your body.
Here's a little explanation,
Then I'll guide you through it.
So in a moment,
You'll breathe in through your nose while expanding your belly.
Then you'll hold your breath and bring the word grounded to your mind.
And then you'll gently exhale through your mouth to diffuse this groundedness throughout your body.
So here we go.
Inhale.
Hold your breath and think of the word grounded.
Exhale through your mouth and diffuse this groundedness through your whole body.
Take a normal breath when you're done.
And welcome all these positive sensations.
Become aware of how your whole body is grounded,
Balanced,
And calm.
Bring your awareness to all the sensations you have in your body.
And integrate these sensations.
Remember that these sensations are always in you.
Think about activating them in your everyday life.
Now come back to the points of contact of your body and the support beneath you.
Feel the back of your head.
Your head.
Your arms.
Your hands.
Your back.
Your legs.
And your feet.
Imagine the space that you're in.
And bring your awareness to the sounds outside.
Take a deep breath in through your nose to energize you.
And exhale through your mouth.
Take a normal breath.
And start to slowly move your hands and your feet.
And you can roll your wrists and your ankles around.
Maybe take a big stretch.
Reach your hands out overhead.
Point your toes.
Yawn if you need to.
And when you're ready,
You can open your eyes.
Take a moment while you're still in this state of relaxation to think about what feelings,
Sensations,
Images,
Or thoughts came up for you during this visualization.
And remember that you can come back to this recording at any time whenever you want to feel more grounded,
Balanced,
And calm.
Thank you once again for joining me here today for Getting Grounded.
