Expansion & Grounding Visualization

Journey through a guided visualization that expands you beyond your current reality, into the depths of space, and grounds you back into centeredness. This meditation is designed to do at any point in your day when you need grounding, perspective, or a gentle emotional reset.

Transcript

Hello,

My name is Maya Rain.

Thank you for joining me in this meditation today.

This practice is one that I like to use whenever my world is feeling too big.

Whenever things in my reality feel like they are the center of my universe,

And the cause of my struggle or stress,

This meditation helps to ground and also to gain perspective.

Go ahead and find yourself in whatever comfortable seat you can.

If you're doing this in the middle of the day,

Go ahead and make sure that you're in a space where you won't be disturbed.

If you do this in the morning or in the evening,

Find the most comfortable place for yourself to land.

I invite you to close your eyes,

Begin to deepen your breath,

And allow yourself to land in your body with your awareness focused internally rather than on the external world.

I'm going to guide you through a process of expansion and then re-grounding.

This process is helpful to do as often as you feel like you need a reset,

Or to remember that everything is okay.

Once you've found yourself easily breathing,

Your tension releasing out of your body,

Begin to harness your awareness in your internal space in your mind.

Maybe focusing your attention and your internal gaze at your third eye point in between your eyebrows,

Or maybe in your heart center.

Now in a moment I'm going to ask you to just follow along on the journey that I walk you through.

Let your mind take you wherever it naturally flows.

There is no right way and no wrong way to imagine ourselves in our mind's eye.

Now I'd like you to visualize yourself sitting in the environment you're sitting in.

Imagine that you're looking down,

As if you're hovering above your own body,

Looking down at the top of your head,

Seeing where you're sitting,

Seeing what you're wearing today,

Noticing the surroundings,

And seeing yourself in this exact moment.

And from this place of hovering,

Go ahead and imagine that this hovering consciousness of yours is slowly zooming out,

Rising above your body,

Gaining bigger awareness of the room that you're in,

Until eventually it floats beyond the ceiling and sees beyond the roof of the building that you're in,

Or the surroundings of the outside that you're in,

And begins to see about a block around you in all directions,

Still focused on the point where you know you're sitting,

But using this mind's eye peripheral vision to take in all of the surroundings,

And continue this smooth zooming out,

This smooth expansion to begin to see the entire town or city that you're in,

Moving back even further to see the general area,

Maybe the entire county,

The entire state that you're in,

Moving back even further to see the surrounding states and the environment,

The blues and browns and greens of the landscape,

Going even further,

Maybe being able to see your entire country out to your entire continent,

Still noticing the point on this mental map where you're sitting and feeling connected to that by a long strain of awareness,

But continuing to zoom out past this point to where you can see the entire earth,

And you are moving away from this earth planet,

Seeing it become smaller and smaller in your awareness,

Moving out into the stars,

Into space,

Until even our entire planet is just a small speck,

Further out,

Seeing stars around you,

Other planets in the solar system,

Zooming so far out you can see the galaxy,

And continue back even further until the entirety of space as you know it is within your awareness.

Now I want you to stay in this space and hover here for a few moments,

Taking in the grandiosity,

The immeasurable beauty of this wonderful experience of this vast reality universe that we live within,

Taking a few deep breaths in this space,

Still remembering your connection all the way back down,

But staying in this calm where there is nothing to do,

Nothing to be.

Now getting ready for your journey back down,

Moving quicker this time,

Start to zoom back in,

Almost falling back towards yourself,

Going in towards our Milky Way galaxy,

Seeing the stars pass you by,

Moving into a place where you recognize the planets and you can see our sun,

Further back into the space where you can visualize earth,

You can see it coming towards you,

Zooming in towards you until you're right above it,

Seeing the continent that you're on,

Seeing the country that you're in,

Moving in closer and closer to see your state,

Your city or town,

Your block,

Your roof,

Or the landscape around you,

In past any roof or ceiling,

Back into the room and back into your body.

Finding yourself landed back here in this space,

Listening to this meditation in your physical body,

Feeling the grounding of your seat beneath you,

Noticing where your feet and your legs and your arms and your hands are,

Feeling the strength of your spine,

The position of your head,

And the expression on your face,

And take a moment to just remember who you are here and how it felt to be out so far beyond the limits of this reality in this world,

Floating in the void so far away,

Knowing that at any moment you can travel back to either of these places,

Into the nothingness floating above or into the groundedness of your present moment.

To finish up,

Go ahead and just take a few nourishing breaths here.

When you're ready,

You can come back into your day,

Into your body,

Opening your eyes back up and moving throughout your day with more spaciousness.

Thank you so much for joining me on this journey,

And I hope that if it was helpful,

You'll come back to this time and time again.

And have a beautiful day.

Reviews

That was honestly a really grounding and so beautiful experience. Thank you, Maya 🙏 I'll surely come back to this practice 💫

That was Majestic. What a calming ride, it was like I took a two week vacation in twelve minutes. The sound of coming back into our bodies 🍒 on top 😂. Maya is such an authentic soul, never change who you are. Have a beautiful day too. Nameste 🙏

Such a cool visualization, I loved zooming back into my body. Thank you!

Amazing beautiful journey! Loved how the sound shifted when we left our body and game back into it ❤️ Thank you!!

That was really lovely and literally mind expanding! Just what I needed at this busy time in my life. Thank you!

Beautiful, thank you.
It took the focus of worrying about things and let me concentrate on the visualization.

Wow such a beautiful meditation and journey into the universe. I loved it. Thank you 💓 🙏

Thank you Maya Rain for “Expansion and Grounding Visualization” meditation. I listened to it at the end of my day that was filled with “coming home to myself” activities in preparation of moving into a New Year having just celebrated my tenth post Hemorrhagic Stroke Anniversary on December 15, 2023.
I will return to this meditation once again. Thank you for your creative vision! C.M. New Hampshire, USA

Wonderful , really enjoyed the journey - very relaxing .
Namaste

Both intense and soul fulfilling in the most peaceful sense. Thank you!

Loved this ! Ty! Bookmarked and recommended! 💫💫💫💫💫

Ethereal and beautiful 🥰
Thank you for this journey Maya🙏🏻

Perfect for remembering how vast the universe is & finding the opportunity to feel both liberated and grounded within such spaciousness 🙏🏼