Hello and welcome to this grounding meditation.
This meditation is designed to help you to ground at any moment of the day.
Maybe you're feeling anxious or unsettled,
And this meditation is here to help you reconnect to your body,
Your spirit,
Your inner self,
So that you can move through the day feeling rooted and connected.
My name is Maya Rain and I'm going to be guiding you today.
To begin,
Allow yourself to come into a comfortable position.
If you're in a public setting and you want to keep your eyes open,
You can just take a soft gaze in front of you,
Or if you'd like to close your eyes,
Feel free to do so now.
Begin by taking some big invigorating inhales and exhales through the nose,
Deeply inhaling into the abdomen and stomach,
And completely exhaling all of the air out of your lungs.
Allow for a few rounds of this breath to move through you,
And then come into a normal pattern of breathing that feels most comfortable for you.
Begin by first feeling into your body,
Noticing how it feels to be sitting or laying or standing in the position that you're in right now.
Are you noticing the pressure of your feet on the ground,
Or your sits bones in a chair?
What positions are your arms and hands in?
What expression is on your face?
Are your shoulders relaxed or up towards your ears?
Is your breath flowing easily,
Or is it feeling constricted?
And then on the count of three,
I'm going to have you tense all of the muscles in your body,
Including your face,
Your fingers,
Your toes,
And everything in between.
You'll do this for a few seconds,
And then I'll have you release with an exhale and let everything come into deep softness.
On the count of three,
One,
Two,
Three.
Tensing everything,
Keeping it tense,
Tight,
Constricting all of your muscles,
And releasing.
Letting it all melt,
Relax,
Release.
Taking a few breaths,
Elongating the exhale to allow yourself to just drop into any areas that need a little bit more guidance in their relaxation.
And now allowing yourself to connect to the bones in your body.
Bones in our body we often don't think about throughout our day,
But they are the things that hold us up and keep us strong.
Noticing the bones in your feet,
Connecting you to the earth,
The bones in your shins,
Your knee,
Your thighs,
Up to your pelvis and your hip bones.
Feeling these lower limbs of your body,
The position that they're in,
Their ability to walk you throughout your day to get you where you need to go.
And imagine that these bones in your legs are the roots of a mighty tree.
Perhaps in your mind's eye,
Even imagining roots coming out from your feet,
Winding their way down into the earth,
Deep into the soils and the rocks,
Intertwining themselves deep into the bedrock of the earth.
These roots firmly planting you on the earth.
Feel that in your feet and in your legs,
Feeling them as deeply connected to the earth as those roots are.
Then bringing your awareness up into your spine,
The spine that keeps you upright all day,
And then into your ribcage which protects your lungs and your organs,
Up to your shoulders to help connect your arms so that you can do so many things in your life.
Feeling down your arms,
Your arm bones,
Your hands,
Your fingers,
Their incredible capabilities allowing you to connect with people,
To feed yourself,
To write,
To play,
To express.
And then bringing your awareness back up toward your shoulders and into your neck,
Keeping your head upright and steady,
And then awareness into your skull,
Into your face,
Into all of the bones that protect your precious brain,
That bring in all of your sensory awareness,
The things that you hear and you smell,
Your taste and your sight,
All able to be contained within your body,
Giving you the full experience of life.
Taking a couple breaths here and bringing your awareness back down to those roots from the earth,
Allowing them to come back up toward the surface,
Back toward your body,
Back through the earth,
The stones,
Up into the ground,
And then settling themselves back in your feet.
Still connecting you deeply with the sturdiness of the planet,
But able to navigate through your day with grace as well.
Taking a couple deep breaths and inviting in a little bit of movement,
Maybe in your hands or your feet or your neck,
To remember what it feels like to be able to move your precious body,
To be able to move however you want,
However feels good.
Grounding you in your physical form,
Maybe allowing yourself to give your own body a hug,
Wrapping your arms around yourself,
To let yourself know that your body is there for you.
Taking one final big deep inhale and one exhale,
And when you're ready,
Blinking your eyes open and coming back into your space.
I hope that this meditation brought you back into your body and grounded you for whatever you needed the most today.
Thank you so much for joining me and have a beautiful rest of your day.
