Grounding Meditation

This is a very simple meditation that anchors your awareness and releases tension around the spine and from the mind. This short and sweet guide is a great place to start building internal awareness of your body’s response to the world around you so that you can let go of unnecessary tension and open your body back up to an optimum flow of nutrients.

Transcript

Welcome to this guided grounding meditation.

Find yourself a comfortable seated position,

Either on the floor or on a chair.

If you are on a chair,

Make sure your feet can be flat to the ground.

Let's begin.

Close your eyes and take your awareness into your sitting bones.

Feel your sitting bones heavy on the ground or your chair.

Feel your sitting bones drawing towards the earth.

Soften around the joints of your hips with only your mind,

No movement.

Take your awareness now to your tailbone and your sacrum.

With your inhale,

Breathe space into the joints between your tailbone and your sacrum.

Find softness with each gentle exhale.

Move your awareness now to your lower back.

With your inhale,

Breathe space into your lower back,

Finding softness with each exhale.

Move your awareness now to your lower back and with your inhale,

Breathe space into your lower back,

Finding softness with each exhale.

Move your awareness now to your middle back.

Breathe space into your middle back with each inhale and find softness between the vertebrae of your middle back with each exhale.

Move your awareness now to your upper back.

Breathe space into your upper back,

Softening more and more with each natural exhale.

Move your awareness now to your shoulders and shoulder blades.

Let them feel heavy but soft.

Feel your shoulders drawing towards the earth.

Soften more.

Move your awareness now to the back of your neck and to the back of your head and now the top of your head.

Lift tall through all of your spine,

All the way to the crown of your head with each inhale.

Find softness with every exhale.

Move your awareness now to your face,

Softening forehead,

Cheeks and jaw.

Soften behind your eyes.

Soften your lips.

Soften more with only your mind.

Move your awareness now to your throat,

Softening.

Now to your chest,

Softening and finally to your belly.

Inhale and observe your belly naturally expanding.

Find softness in your belly with each gentle exhale.

This is the end of the guided meditation and you may continue breathing into your belly for as long as you feel.