Getting Grounded In Uncertain Times (V2 - No Music)

This practice explores the experience of uncertainty. We start with an introduction, which includes a metaphor to make sense of the uncertainty within us. We then explore how we can get more rational, connected and centered once more.

You are simply required to take part in this practice as you listen to the metaphor and allow the words to flow through you. The metaphor described within this practice was written by Russ Harris. Reuben adapted it here to suit this practice.

Transcript

Welcome to this practice,

Grounding in times of uncertainty.

My name is Reuben.

Relax,

Settle,

Give yourself the right to be here now.

Because you need you in this moment,

And in taking part in this practice,

You'll be tending to this.

Before we set the scene here with a metaphor,

Start by gently taking attention to your out breath.

Just the out breath,

Nice and simple,

Becoming more familiar with just the out breath as you allow the following words to just flow through you.

When we're in a place of uncertainty,

It can feel a bit like a storm that takes place inside our bodies and minds.

And this storm tends to keep us fearful.

We are not open and receptive to life.

When we are open and receptive to our experiences,

We benefit from a deeper,

More meaningful connection.

We're more centered,

Grounded and rational.

And just by doing what you're doing right now,

Focusing upon the out breath in this moment helps with this.

The more grounded we become,

The easier it is to make room for the uncertainty within us so that it has space to come and go as you move through this.

Staying with that beautiful out breath,

Becoming more and more familiar with your out breath.

It's a bit like being high up in a tree when a storm begins,

Clinging onto the strongest branch for safety.

But this branch continues to sway,

Unpredictably too.

While you're clinging onto that branch,

Things aren't certain.

We don't know which direction it's going to sway,

Or just how intense it will get.

Clinging onto that branch means we're clinging on to uncertainty.

Coming down from the tree is therefore a priority.

And with each out breath,

You reclaim your sense of groundedness.

Every time you connect to that beautiful flow,

You touch the ground.

It is your sanctuary,

Your ally,

A place that you can always rely upon if you choose it.

On the ground,

You are centered and safe.

The storm is still taking place above you,

But you become more and more connected,

Rational and grounded whilst you are with your out breath.

The uncertainty fades into the background.

Sometimes it lingers for a bit,

But whilst you are with your out breath,

It remains in the background as your nervous system is being soothed,

Bit by bit and moment by moment.

Sometimes uncertainty returns,

But that's only when you're looking up and clinging onto one of those branches in the storm,

Caught up again in that automatic response of contraction and resistance towards your thoughts and feelings.

But right here and now,

Contraction and resistance doesn't serve you.

Feel yourself grounded whilst you connect to your out breath.

And if you have a very busy mind in this moment,

If you're overly distracted,

Feel free to use your mind and either hear or see the word grounded in your mind each time you experience your out breath.

You might like to mentally state this,

Grounded.

Now let's get into this practice a little further,

Staying with the out breath in this very moment as you hear my words.

Let's explore some different aspects of this out breath,

So as to fine tune your awareness,

Getting even more centered and grounded as we get into this and the uncertainty within you dissolves into the space where it came from.

Treat each experience that we explore here just like an experiment.

Some you will find easier to connect to than others.

This is great because as you do this,

You are learning even more about yourself and the type of practice that could help you in future moments.

Staying with your out breath.

The connection to your out breath is the only thing that matters in this moment.

Let's explore some points of connection.

Becoming familiar with how the out breath speeds up,

Slows down before coming to a pause.

See if you can connect with this rhythm and notice this rhythm in extreme detail.

Speeds up,

Slows down and then comes to a pause.

Be with this.

This is everything.

Even in treating this experience like it is everything,

Your nervous system continues to soothe.

Now see if you can notice the temperature of the air as it leaves your body,

The warmth from the out breath.

You might notice the cool air coming in and then simply giving all of your attention to the warm air as it leaves.

I am noticing the in breath and the out breath.

As the in breath comes in,

I track that movement,

As the out breath goes out,

I track that movement.

And when I am with my breath,

Nothing can steal my peace.

I am connected,

Grounded in this moment.

And as you track that movement,

Start to become familiar with the fact that even though these two experiences are quite similar,

They are also very different.

The in breath is very different to the out breath.

It feels different in temperature.

It also has a different rhythm to it,

A different speed.

Noticing the difference as you track this movement and whilst you track this movement,

You are maintaining that sense of groundedness.

You might like to notice the pause at the top and the bottom of each breath.

Wow,

There is so much going on here.

It's incredible.

So choosing your experience to fine tune your awareness and notice in extreme detail.

This is the experience of my breath.

This particular part,

Noticing in extreme detail.

But this involves a gentleness.

Ease.

No striving whatsoever,

No resistance necessary.

Noticing,

Being curious and exploring the magnitude of difference between the in breath and the out breath.

This is the only thing on the agenda.

Whatever thoughts come and go,

Even the thoughts that say there's more important things to be doing.

Allowing those to come and go.

This beautiful experience nurtures you.

This helps you be less in your head and clinging onto that branch of uncertainty and more centered,

More grounded.

And this practice that you've taken part in doesn't just help you in this moment.

It helps the other people that you are connected to as well.

They pick up on your energy,

The interactions that you share with them.

Take a moment to reflect upon some of the people in your life that will benefit from you being more grounded.

Who comes to mind?

And as you bring them to mind,

You might like to put a hand on your heart and give a soft half smile.

Just like the Mona Lisa.

Just a touch.

Thank you for taking part in this.

Being more grounded in times of uncertainty is one way of how we can be part of the positive change that's going on in the world right now in times of uncertainty.

Thank you for being part of this change.

Reviews

I heard this in your meditation circle a few days ago and have played it several times since. It must have sneaked past me before!
Being grounded . Who could ask for anything more?!
I’ve had a challenging week, both physically and emotionally but tracks like this help keep me grounded and see and appreciate the joy in small things, like the smell of freshly cut grass this morning.
Thank you once again Reuben, the world is a better place with you in it.
Namaste
💛🙏💛

I was sent into a deep meditation with this practice, his voice was so soothing and words very simple. I feel set up for my day and know that I can always come back to my breath in times of uncertainty <3

First time listening to this Reuben… and perfect timing for a new practice.😌 Thank you. 🙏🏼

Thank you! Very effective and helpful 🌸

Wonderful. I particularly like repeating “grounded” on my outbreath. Very effective.

Beautiful and peaceful x

😊🙏

Fantastic meditation. Helped me release some anxious energy & definitely get more centered and grounded. Thank you.

Thank you - feel grounded and ready for the day

Thank you for guiding us in these uncertain times!
🙏✨💙

I really needed this today. So centering and grounding. Thank you.

Namaste

Thanks for this guidance. We’re grounded! Namaste 🙏🏽

Thank you so very much

Thank you for your kind, centering, groundings words and images. Exquisite experience.

Excellent guidance. Thank you.

Thank you for assisting me with examining change through my breath

Deep exploration of the breathe.

Brilliant. One of the clearest, most practical guides to observing your breath I have ever come across. Thank you 🙏