Welcome to this guided meditation for grounding.
In this practice,
We will alleviate stress and bring about a sense of stability and inner calm.
Find a position that is comfortable for you,
Whether seated or lying down,
And gently close your eyes.
Take a moment to settle into your body,
Feeling the weight of your body against the support beneath you.
Allow your breath to become slow and steady,
Anchoring you in the present moment.
Bring your attention to your breath.
Take a deep breath in,
Feeling the air fill your lungs,
And then exhale slowly,
Releasing any tension or worries that may be lingering within you.
As you continue to breathe,
Notice the sensation of your breath moving in and out,
Grounding you into the present time experience.
On your next out breath,
Shift your awareness to your body.
Feel the points of contact between your body and the surface beneath you.
Notice the gentle pressure of your feet against the ground,
Or the support of the chair beneath you.
Take a moment to appreciate the solid foundation that supports you,
Allowing yourself to feel rooted and secure.
Imagine that beneath the surface on which you rest,
There is a powerful energy flowing.
This energy connects you to the earth,
Providing a sense of stability and grounding.
Visualize roots extending from the soles of your feet or the base of your spine,
Reaching deep into the earth.
These roots anchor you firmly,
Grounding you in the present moment.
As you breathe in,
Imagine drawing in this earth energy through your roots.
Feel it flowing up through your legs,
Spreading throughout your body,
And filling you with a sense of strength and stability.
With each exhale,
Release any tension or unease,
Allowing it to be absorbed by the earth,
Transmuted into positive energy.
As you continue to breathe,
Bring your attention to your senses.
Notice the sounds around you.
Are they distant,
Or are they close by?
Listen to the rhythm of your breath,
To the sound it creates as it flows in and out of your body.
Notice the inhale,
A gentle whisper of air entering through your nose,
And the exhale,
A soft sigh releasing through your mouth.
Each breath carries with it a sense of life,
A reminder that you are connected with the world around you.
Cling in to the beating of your heart,
The steady pulse that sustains your being.
Feel the gentle rise and fall of your chest with each breath.
Allow these sounds to draw you deeper into the present moment.
You may also become aware of other sensations that are rising within you.
Notice any warmth or coolness,
Tingling or softness.
What vibrations are present for you today?
Simply observe these sensations without seeking to change or alter them.
Shift your focus to your sense of touch.
Bring awareness to the sensation of your breath as it enters and leaves your body.
Feel the gentle rise and fall of your chest.
Feel the expansion and contraction of your belly.
Take a moment to explore the space within you.
Notice any areas of tension or discomfort.
With each breath,
Direct your awareness to those areas,
Inviting them to soften and release.
Visualize any tension melting away,
Like ice transforming into water,
Flowing freely and effortlessly.
Bring your attention to your thoughts and emotions.
Acknowledge any worries or anxieties that may arise.
Remind yourself that in this present moment,
You are safe and supported.
Imagine these thoughts and emotions passing by in the clouds in the sky.
Observing them with a sense of detachment.
Allow them to come and go without judgment or attachment.
And as you continue to breathe deeply,
Feel the gentle rhythm of your breath,
The solid support of the earth beneath you,
And the peace that resides within you.
Allow yourself to fully embrace this grounded state of being,
Knowing that you have the power to access it whenever you may need to.
When you are ready,
Gently bring your awareness to the present moment.
Wiggle your fingers and your toes,
Slowly reawakening your body.
May you continue to cultivate a deep sense of grounding,
Finding stability and peace in every moment.
