Today we're going to do a grounding meditation.
Finding a comfortable seat with your feet planted on the floor if possible.
Settle into a posture where you are comfortable at ease and alert.
Now close your eyes and notice any points of contact between your body,
Your chair,
The floor or the cushion.
And feel the support beneath you as you completely settle in.
Now we're going to take three deep breaths to relax into this moment.
Taking your first breath,
Breathing deep through the nose.
Holding the breath for one,
Two,
Three and releasing the breath through your mouth.
Doing this two more times,
Inhale through the nose.
One,
Two,
Three,
Exhale through the mouth.
Last time.
Inhale through the nose.
Hold for three,
Two,
One and exhale through the mouth.
Letting everything out and now following the normal rhythm of your breath.
Now we're going to start a quick body scan to further relax into this moment.
Bring your attention to the top of your head.
Scan the top of your head,
Feeling all sensations in this area and accepting everything that you feel in this area.
If there's any tightness,
Any heaviness,
Try directing the breath to this area to see if it softens.
And if it doesn't,
That is okay.
Just be aware of what's going on and accept it.
Now bring your attention to the forehead.
Relaxing the forehead in between the eyebrows,
Relaxing this area.
Bring your attention to your temple,
To your eyes,
Relaxing the back of the eyes,
Relaxing the eyes completely.
Bring your attention down to your cheekbones,
Your lips and your jaw,
Completely relaxing these areas.
Making sure your jaw is unclenched.
Relax your tongue.
Remove your tongue from the roof of your mouth and just completely relax the area of your head and your face.
Taking your attention to your throat and neck and relaxing these areas.
And bring your awareness down to your shoulders.
Bring your shoulders away from your ears.
And relax this area of the shoulders where we carry a lot of tension,
A lot of weight,
Or day,
Or anxiety,
Or worries,
Just relax and let go.
Now move your awareness down your back,
Your upper back,
Your middle back,
Your lower back.
And relax your entire back.
And maybe try bringing the breath into this area as this area tends to hold a lot of tension.
So this might help releasing that tension and relaxing it a little bit more.
Coming back up and bringing your awareness into your arms,
Feeling all sensations in your arms,
Your hands,
And fingers.
And now consciously bringing your attention to your chest and the area of your heart.
Breathing into this area and opening your heart and allowing yourself to feel what's here.
And slowly moving your attention down the area of your belly,
Your stomach,
Into your room,
Your hips,
Your buttocks.
Breathing into these areas and completely relaxing it,
Allowing this area to just drop and relax.
And now move your awareness down your legs,
Your thighs,
Your knees,
Your shins,
And your calves and feet.
Feeling all sensations and relaxing your legs,
Releasing all tightness,
Releasing all heaviness and discomfort.
Now breathe and allow yourself to experience how it feels to fully relax the body.
Now take a moment to bring your attention to the bottoms of your feet where they are making contact with the floor,
If your feet are touching the floor or the ground.
And now imagine roots coming from inside,
You're moving into your feet and coming out from your feet and into the ground,
Moving past the carpet,
Moving past the floor,
Moving past the dirt and the gravel,
And just moving down,
Down,
Down,
Down,
Down,
Down into the earth.
Continue to bring your roots down as you aim to connect to Mother Earth,
To Pachamama.
Your roots are going down,
Down,
Down,
Down.
And as your roots continue to move further down,
Visualize a ball of green light.
This is Pachamama's,
This is Mother Earth core center.
This is her heart chakra.
As you come in contact with this beautiful green light,
Gently ask Mother Earth,
Ask Pachamama if you can connect to her core and her heart center.
Go ahead and ask her.
And of course,
She says yes.
Now bring your roots and connect to that beautiful green light as you latch yourself into Mother's Earth core energy.
Now that you're latched into her core energy,
Visualize her green light moving up your roots,
Moving all the way up,
Up,
Up,
All the way up,
Up,
Up.
Continuing to move up,
Up,
Up,
Up,
Up as she passes the dirt,
Passes the gravel,
Passes the floor,
The carpet,
And moves into your feet,
Into your muscles,
Your veins,
Filling you with that green light.
Moving your feet,
Your legs,
Moving up your womb,
Moving into your buttocks,
Your hips,
Moving up your entire back,
Filling up your belly,
Filling up your chest,
Moving up your shoulders,
And moving down your right arm all the way to your right hand and your right fingers.
And coming back up and moving down your left arm all the way down to your left hands and your left fingers.
And slowly coming back up and moving up your throat,
Your neck,
The back of your head,
Your jaw,
Your tongue,
Your teeth,
Your cheeks,
Moving up your ears,
Moving up your temples,
Going in between the eyebrows,
Filling up your forehead,
And moving all the way up to the top of your head to the crown of your head.
And now take a few moments to just feel this grounding energy moving around you.
You don't have to overthink it.
The energy is inside.
You just allow it to move.
And notice how it feels to ground yourself.
Grounding yourself can help you feel calm,
Peaceful,
And centered.
The benefits of grounded meditation include stress reduction,
Increased emotional and mental clarity,
Heightened feelings of peacefulness and calm,
Increased energetic awareness,
And improved health.
Now you can do this meditation whenever you're feeling ungrounded.
You can make it part of your daily practice.
Do it a couple of times a week.
However you feel called to,
Ground yourself.
And as we end the practice,
I want to leave you with a beautiful quote from Carly Marie,
Which says,
I am grounded.
My spirit is grounded deep in the earth.
I am calm,
Strong,
Centered,
And peaceful.
I am able to let go of fear and trust that I am eternally safe.
I am worthy of all beautiful things.
And now as the practice comes to an end,
Slowly open your eyes.
And may you continue to have this feeling of grounding and connection and centeredness throughout your day.
Thank you and Namaste.
