Welcome to this grounding meditation,
A short practice to help you settle,
Soften,
And return to the safety of your body.
To begin,
Find a position where you feel supported,
Whether that's seated or lying down.
Allow your eyes to close gently and begin by feeling the contact between your body and the surface beneath you.
Let yourself arrive.
Start by bringing your awareness to your feet.
Even if they aren't touching the floor,
Simply bring them into the field of your attention.
Wiggle the toes,
Feel the soles of your feet,
And imagine them growing heavier with each breath,
More rooted,
More stable.
Now bring your attention up through your legs.
Feel the weight of your calves and thighs.
Let gravity do the work.
Let them drop,
Let them rest.
Now feel your hips.
This is your base,
Your seat of support.
Let your breath travel here.
Let it widen and soften the whole lower body.
If it feels natural,
Gently press your feet into the floor,
Just lightly,
And then release.
Feel how your body responds to that small engagement.
It's like sending a signal down through your legs,
I am here.
Now relax again.
Let the energy settle.
You may even sense a subtle vibration or aliveness in your lower body.
That's your connection waking up.
Now imagine the earth beneath you,
Solid,
Steady,
Dependable.
Visualize gentle roots growing from the base of your spine and the soles of your feet,
Reaching into the ground below.
With every inhale,
Draw in a quiet strength from the earth.
With every exhale,
Release tension or stress,
Letting it flow down through these roots.
Let the weight of your body become a gift to the ground,
And let the ground give you support in return.
You don't have to hold everything,
You're allowed to be held.
And now notice,
As you scan your whole body from feet to head,
What feels different?
What feels more alive?
More at ease?
Feel the energy moving downward,
Settling,
Soothing,
You're not drifting away,
You're arriving fully,
Finally,
Here.
Take one last nourishing breath.
Inhale deeply through the nose,
Exhale slowly through the mouth,
And know that you're supported.
Begin to bring gentle movement back into the body,
And when you feel ready,
Open your eyes slowly,
You've landed,
You are grounded,
And you can return to this place any time that you need.
