Meditation for Grounding

We all have those times when life is chaotic, we’re nervous about something or we’ve been thrown off balance. That’s a good time to sit and come back and grounded in our center or place of deep truth.

The breath affirmation for this meditation is:

My inhalation opens my heart
My exhalation brings me balance

You can say this internally and match the length of inhale and exhale to each part of the affirmation.

Transcript

Welcome to Meditation with Mary Frances.

I'm really glad you're here today.

This meditation is about grounding.

So we've all had those times when life is feeling chaotic,

We've been thrown off by something,

Or maybe we're nervous because we're about to have a big meeting,

We're trying something new,

Or maybe we just want to get more of a sense of grounding and balance in our life.

This is a guided meditation that we're going to do together to get that sense of grounding and balance.

So first,

Just start by getting comfortable.

You want to sit in a comfortable way that allows you to have a straight back,

As straight as is comfortable for you.

So whether that's sitting cross-legged or sitting in a chair,

Whatever works best for you,

Just go ahead and let yourself get comfortable.

Wiggle around.

And as you settle,

Just begin to notice the feel of whatever it is that you're sitting on,

Whether it's a couch,

The ground,

Or a chair,

Just begin to feel where it touches your body and let yourself relax as much as possible into that space.

Feel yourself become a little heavy in this space.

And as you settle in,

If your eyes aren't already closed,

Go ahead and close your eyes.

And just begin by listening to the sound of your breath,

The sound of your inhale and exhale.

No one else's breath is like yours.

Your breath is unique to you.

So become familiar with your breath.

It changes as you change.

So just listen as you inhale and exhale.

And see if you can begin to slow down your breath a little bit,

Let it deepen.

Can you lengthen your inhale and exhale?

Don't force it.

Just see if as you relax and as you focus,

You can just slow down and lengthen your breath.

And just now bring your focus to the top of your head.

We're just going to scan down the body,

Starting at the head,

Going down towards the feet.

And we're just going to check in and see how we're feeling.

How does the body feel?

Are there any places that feel tighter than others?

Just check in,

Letting your focus move from the top of your head to your eyes and your mouth.

Check in with your jaw,

If it's clenched,

See if you can let it relax.

Check in with the back of your neck,

The front of your neck,

The top of your shoulders,

Front and back of your shoulders,

Your arms,

Your hands,

Your fingers,

Your chest and upper back,

Your stomach and mid back,

Your pelvic area,

Your hips.

Just go at your own pace,

Checking in and breathing,

Eventually working down your legs,

Your knees,

Down to your ankles and feet.

And just notice how you feel.

How does the body feel?

Is it the first time you've checked in with your body all day and noticed it at all?

It's not a good thing or a bad thing.

It just is.

Just notice.

See if there's anything you're surprised about as you check in.

Just note it.

There's nothing that you need to do.

And now let yourself imagine that you're sitting in the middle of a meadow.

You can either be sitting directly on the grass or have a blanket underneath you,

Whatever works for you.

The temperature around you is perfect.

The sky is blue.

The grass around you and the trees are green.

It's one of those perfect days where everything is blue skies and beauty all around you.

Just imagine that.

And as you do,

Go ahead and place one hand just under your belly button and your other hand on top of that hand,

Cupping it.

And as you breathe,

Inhale and fill that area where your hands are underneath your belly button.

Fill it with your inhale.

And as you exhale,

Send your exhale down through your pelvic area,

Down into the earth.

And just repeat that pattern,

Inhaling,

Filling the area underneath your hands,

Exhaling and imagining that you're sending your breath down into the earth.

And it's okay if your mind wanders,

If it does,

Just gently bring it back to listening to the sound of your breath.

And if you have a lot of thoughts just popping up,

Just pretend that they're running down a stream.

You're watching them.

They come by you.

They keep going.

There's nothing for you to do.

You note them,

But then they just go down the stream.

And as you continue this pattern of breathing,

Just listen to the sound of the bowls.

And as you exhale,

Send your exhale down through your pelvic area,

Down into the earth.

And as you exhale,

Send your exhale down through your pelvic area,

Down into the earth.

And you can keep your hands there or you can go ahead and let them go back to a more natural position.

Whatever's comfortable for you.

We're going to end with an affirmation that you can do at any time.

As you inhale,

Say to yourself,

My inhalation opens my heart.

And as you exhale,

Say,

My exhalation brings me balance.

Match the length of your inhale to my inhalation opens my heart.

And exhale to my exhalation brings me balance.

My inhalation opens my heart.

My exhalation brings me balance.

My inhalation opens my heart.

My exhalation brings me balance.

Just do that a few more moments to yourself.

My inhalation opens my heart.

My exhalation brings me balance.

And let that affirmation just fade away.

Let yourself begin to have a sense of your surroundings.

Letting yourself move your fingers and toes if you like.

Come back into this present place.

And let's complete this meditation by sounding an Aum together.

You can either sound it with your voice or with your thought.

Let's take a breath.

Aum.

Namaste.

The divine in me honors the divine in you.

Thank you so much for spending some time with me today in meditation.

Thank yourself for making that time for yourself in a very busy world.

You can use that affirmation,

My inhalation opens my heart.

My exhalation brings me balance.

Anytime during your day when you need to feel a little more grounded.

Have a great rest of your day and thanks again for being here with me in meditating.

Reviews

loved the outro music, i feel like i just accomplished something really epic. much love 🫶

A grounding and calming meditation

If you searched on meditation without music, be aware there are a few chords of soft piano beginning and end. Wonderful silence to sit with gentle guidance for body scan, breath awareness.

Thanks for helping to ground me tonight, Mary-Frances. ❤

I found it tough today but you kept bringing me back. As the meditation went on I was able to let go of my worries and concentrate. This meditation really is complete with everything you need to centre and relax. Thank you for sharing. Namaste 🙏🏼

Another gem. Thank you Mary-Frances.

Wonderful feeling!

Love this! Thank you. Namaste

Lovely. Thank you.

Wonderful! I appreciated the simplicity of your meditation-- thank you for guiding me today. Many Blessings <3

I loved this meditation

I really enjoyed this. The meditation was fully guided, so I found it comforting and nourishing. It used several different techniques but not too many for the time. An engaging experience which I felt created a holding environment. Not something I would do daily, but a nice addition to the range of ones that I repeat. Thank you.

Thank you that was exactly what I needed. I really like your pace and your voice.

I needed this today

Very pleasant and unexpected. I enjoyed all aspects of the experience. Thank you

My inhalation opens my heart my exhalation finds me balance 🙏thank you for your Devine meditation 🌟

Thank you Mary-Frances ... what a beautiful meditation... I loved it! ... 🙏Namaste

Great tool to take forward.My inhalation opens my heart. My exhalation brings me balance.

Relaxing and grounding