Visual Practice For Grounded Awareness

In this meditation, you will be guided through visual imagery to help create a feeling of groundedness in the body while also accessing a feeling of connectedness with the cosmos. This meditation utilizes intuitive healing tools to support a clearing of your energy and reset your vibration.

Transcript

We'll begin today's practice by taking a moment to connect with your body.

Notice if you need anything to feel supported for the practice.

So maybe grabbing some pillows to put under your knees,

Maybe moving yourself to a chair where you can have back support.

Just taking that moment to offer your body anything you need so that you can feel the most supported and comfortable for today's practice.

Today's practice will be a visual meditation to invite in a sense of grounded awareness within the body.

When you're ready,

Closing your eyes and allowing yourself to take a deep inhale,

Filling up your lungs,

Your navel,

Exhaling,

Releasing anything that doesn't serve you in this moment.

As you take a couple more of these deep breaths,

Inviting your awareness to move inward into the body with every inhale,

Exhaling,

Creating more space for you to be here in this moment by letting go of anything you don't need.

Inhaling your breath into the lungs,

Feeling the felt sensation of your lungs expanding in your chest,

Inviting the breath down to the diaphragm,

The abdomen,

Exhaling,

Letting everything else go.

Taking one more big belly breath,

Really allowing yourself to be in the body or noticing maybe if there are any challenges arising that say you can't be here,

You can't be present or that it's uncomfortable to be here in this moment.

And if those challenges arise,

Allowing them to release with that exhale,

Giving them permission to be let go.

With your next breath,

Guiding your awareness to your heart center and taking a moment to notice any sensations you have here.

Maybe it's the feeling of the beating heart,

Maybe it's the sound of your pulse,

Or maybe there's a story here that lives in your heart ready and available for your attention.

Just noticing,

Giving yourself permission to be with your heart,

Maybe even becoming aware of what aspect of you is the witness in this experience.

What aspect of you is noticing your heartbeats,

Noticing the sound of your pulse,

What part of you is witnessing your thoughts,

Giving that part of you a little bit more room to breathe,

Inviting in this aspect of your being.

As we go throughout our day,

It can become so easy to get caught in the motion of the things,

The to-do lists,

The thoughts in our brain,

The judgments and expectations.

When we get caught in the day-to-day,

That's okay,

But we can take a moment to be here now with the beating of the heart,

Giving ourself that moment of stillness and rest as we arrive in the present moment.

At any moment in this practice,

If you notice yourself drift off or if your thoughts become loud,

Give yourself a lot of love and grace and then come back to the feeling of your breath,

Noticing your inhale and your exhale,

Seeing if you can do this without judgment,

Without the need to be wrong or blame yourself for not being the perfect meditator,

Knowing that this is a natural part of the process,

A natural part of meditation.

Your breath is always here to guide you home when you're ready to do so.

With your next breath,

Let's take a moment to say hello to or just witness the energy of Mother Earth around you and just see how this feels today,

Knowing there's no right or wrong.

Maybe this is visual for you,

Maybe it's audible,

You can hear Mother Earth as you invite her in,

Maybe you can feel her,

Or perhaps you just have a knowingness that she's here in this moment supporting you.

With your next breath,

Knowing or seeing Mother Earth,

The core of Mother Earth,

Ask her to invite up a cord,

Like a root from her center,

A tree trunk,

And just know or see this root,

This tree trunk,

Begin to grow from the center of Earth,

Hundreds of thousands of miles through Earth's core,

Guiding itself,

Knowing there's nothing you need to do except receive.

Mother Earth has done this before and she'll be here for you now,

Even if this is your first time in this practice.

Invite that root,

That tree trunk,

All the way up until it's beneath you,

Until it connects into the base of your spine,

Right at your sit bones.

It's almost as if you're sitting on a hollowed out tree trunk,

Knowing that this tree trunk,

This root,

Is wide enough and that it's connected to you,

Holding you here and now in this time and space.

Just breathing,

Coming back to your heart center,

To your breath,

Just seeing or noticing how you're aware of this root,

This tree trunk,

Connected.

We'll call this tree trunk our grounding cord.

It'll be here to help us create space in our body to feel grounded and rooted into Earth.

So notice,

Is this tree trunk wide enough?

Is it a certain color?

Maybe asking your grounding cord if there's anything you need to feel more supported.

When you're ready,

Let's ask the grounding cord to turn on to activate.

Maybe you see the cord start to spin or a light switch that turns on.

And this grounding cord will begin to release for you anything that's not serving you in this moment.

So remembering to breathe,

Allowing yourself to rest in your heart center.

Is there anything in this moment you can let go of?

Send down that grounding cord and offer to Mother Earth.

Maybe it's a memory,

A painful event,

The stress of the day-to-day experience or the to-do list that's running in your head,

The thoughts in your mind.

We'll take a moment here to scan the body and as we come to each point of awareness,

You can simply allow yourself to rest in that part of your body.

And as we do so,

The grounding cord will release anything you don't need.

Maybe this will look like dark colors leaving the body,

Tightness leaving the body.

Knowing there's no right or wrong.

Whatever your experience is,

Is enough.

With your next breath,

Guiding your awareness to the bottoms of the feet,

Tops of the feet,

Ankles,

Calves and shins,

Knees,

Knees,

Hamstrings and thighs,

Left hip,

Right hip,

Lower back,

Lower abdomen,

Middle back,

Middle abdomen,

Upper back and shoulders,

Heart center and collarbones,

Upper left arm,

Left elbow,

Left forearm,

Wrist,

Hand and fingers,

Right upper arm,

Right elbow,

Right forearm,

Forearm,

Wrist,

Hand and fingers,

Back of the neck,

Front of the neck,

Jaw,

Mouth,

Teeth and tongue,

Cheeks and nose,

Ears,

Eyes and forehead,

Back of the head,

The whole back half of the body,

The whole front half of the body,

Left side of the body,

Right side of the body,

The whole body,

The whole body.

With your next breath,

Guiding your awareness to the heart center,

Taking a moment to notice the witness within,

Asking the witness,

Is there anything I'm holding on to that I can let go of?

Whatever comes up,

Knowing it can release down your grounding cord,

Knowing you don't have to carry it anymore and that mother earth is here to support you.

At your heart center,

Allow a golden flame to come to life.

This golden flame isn't hot,

It isn't cold,

It can't hurt you.

Instead,

It's a light of your energy,

Your awareness and within this light is everything you need,

All of the love,

The validation,

The strength and courage you've been looking for.

Invite this golden flame to begin to grow until it fills in your whole heart center and then inviting it to expand expand through your whole torso,

Your arms and legs,

Your hands and feet and face and head,

Filling you up and replenishing your whole body with these elements.

Everything and anything you need or have needed for so long,

Inviting the light out past your body until it expands five to ten feet in every direction,

Breathing,

Resting in the heart center,

Filling up and replenishing,

Knowing in this moment you have the resources within.

Cultivate and receive anything you're ever looking externally for.

It was always here within you to begin with and you have the ability to return to this feeling of safety and home in your body internally whenever you need.

Take as much time as you need here and when you're ready,

Inviting that golden flame to begin to move back in.

Let's one foot in every direction,

Filling the body,

Moving down to the torso,

Into the heart center and back as the original flame you sparked in the beginning.

If it feels good,

You can take a moment to place your hands on your heart center,

Offering yourself any moment,

Any words of love,

Of gratitude for showing up for your practice and for your awareness today,

Reminding yourself where you are in time and space,

The room you're in,

Where the ceiling and the walls are,

The windows and doors,

Allowing yourself to be grounded in your body here on earth in this present moment.

When you're ready,

You can deepen your breath,

Wiggle those fingers,

Those toes,

Gently opening your eyes and coming out of practice.

Always remember you have a beautiful light within you,

A reservoir that's filled with your strength,

Your courage and mother earth is always here to support you.

Namaste.