Welcome to this grounding breath meditation.
We'll begin by finding a comfortable position where you can sit or lie down,
Allowing your body to feel supported.
We'll invite you,
If it's comfortable,
To gently close down your eyes or just to soften your gaze.
Allowing yourself to be fully present in this moment and setting aside any distractions or concerns.
As you bring your attention inward,
We'll begin by bringing your attention to your body.
So notice how it feels against the surface you're resting on.
Feel the weight of your body pressing down and the surface rising to support you.
Let yourself become aware of any points of contact.
Your feet on the ground,
Your back against the chair or the floor.
And take a moment to scan your body from head to toe.
Observing any areas of tension or discomfort without judgment.
Simply notice the sensations and allow them to be present.
Imagine a gentle wave of relaxation flowing through you.
Easing any tension as it moves from your head,
Down your neck,
Shoulders,
Arms and chest.
Flowing through your abdomen,
Your hips,
Legs and feet.
Now gently shift your focus to your breath.
Notice the natural rhythm of your inhalations and exhalations.
Without any need to change or control your breathing,
Just observe it as it is.
Pay attention to the sensation of the breath entering your nostrils.
Coolness as you inhale and the warmth as you exhale.
Feel the rise and fall of your chest and your belly with each breath.
And let your breath be a gentle anchor bringing you deeper into the present moment.
Now start to deepen your breath.
Inhaling slowly and fully through your nose.
Imagine drawing in calm and positive energy with each inward breath.
Hold the breath for a moment and then exhale slowly and completely through your mouth,
Releasing any tension or stress.
Inhaling deeply,
Allowing your belly to expand fully.
A brief hold and then exhaling fully,
Letting go of any residual tension.
And continue this deep breathing,
Focusing on the soothing rhythm of your breath.
With every exhale visualizing your stress or worries flowing out of your body,
Leaving you feeling lighter and more centered.
Now bring your attention to the idea of grounding.
Visualize yourself connected to the earth,
Like a strong tree with deep roots.
Imagine these roots extending from the soles of your feet and reaching down into the earth.
Feel them anchoring you,
Providing stability and support.
And with each breath,
Sense these roots growing deeper into the ground,
Allowing you to draw up nourishment and strength from the earth.
Feeling this energy of the earth rising through your roots,
Filling your body with a sense of solidity and calm.
As you continue to breathe,
Imagine this grounding energy spreading throughout your entire being,
Creating a beautiful sense of balance and equilibrium.
Feel the support of the earth beneath you,
Reassuring you that you are steady and you are grounded.
And in this grounded state,
You might silently repeat to yourself affirmations,
That reinforce your sense of calm and stability.
You might silently say,
I am grounded and centered.
I am supported by the earth.
I am calm and at ease.
I am grounded and centered.
I am supported by the earth.
I am calm and at ease.
Allow these affirmations to resonate within you,
Strengthening your connection to the present moment.
Allow these words to sink in,
Filling you with a sense of peace and assurance.
I am grounded and centered.
I am supported by the earth.
I am calm and at ease.
And now as we come toward the end of this short meditation,
Slowly begin to bring your awareness back to your surroundings.
Gently wiggle your fingers and toes,
And when you feel ready,
And only when you feel ready,
Gently open your eyes,
And take a moment to notice how you feel,
Carrying any sense of grounding and calm with you,
As you continue through your day.
Thank you for taking this time for yourself,
And for practicing with me here today.
May you carry this sense of peace and grounding with you.
