Get Grounded

Get grounded.

Written and guided meditation by Laura Gallagher.

Place in the middle.

Take a comfortable seated position.

In the inner,

Rotate your thighs so your sit bones are grounded.

Close your eyes and begin to turn to your breath.

Let your spine be nice and tall.

Notice the ground underneath you.

Feel yourself grounded deep into the earth.

Let any of your thoughts or tension in your body melt away.

If you need to move your body into a different position,

That's okay.

Give yourself permission.

Take a nice slow deep inhalation and a nice long deep exhalation.

Shifting your attention only to your breath.

If your mind starts to wander and thoughts come into your head,

That's okay.

That's normal.

Just keep bringing your awareness to your breath.

Slowly start to inhale for a count of one,

Two,

Three,

Four.

Hold for one,

Two.

Inhale for a count of one,

Two,

Three,

Four,

Five,

Six.

Hold for two.

Inhale for four.

Pause for two.

Exhale six.

Pause for two.

Keep repeating this breath pattern,

Inhaling for four.

Pausing at the top for two.

Exhaling for six.

Pausing at the bottom for two.

Keeping your breath ground you in this moment.

There is nowhere else you need to be.

There is nothing else you need to do.

Inhale and exhale.

As you inhale let yourself feel light.

And as you exhale let yourself sink further into the earth,

Further into stillness.

Inhale silently to yourself I am.

Exhale silently to yourself grounded.

Inhale I am.

Exhale grounded.

Inhale I am.

Exhale grounded.

My soul is grounded deep into this earth.

When I am grounded I feel at ease.

I feel calm.

I feel peaceful.

Inhale I am.

Exhale grounded.

Inhale I am.

Exhale grounded.

Begin to deepen your breath.

Slowly coming back into your physical body.

Hold your hands at your heart.

May you remain grounded throughout the rest of your day.

Namaste.