Getting Grounded - What Today Holds

Reuben has designed this meditation to provide a gentle yet powerful grounding experience while inspiring a sense of purpose and readiness for the day ahead. The practice begins with a calming focus on the breath, inviting you to anchor your attention to this steady and natural rhythm. For added support, there is the option to incorporate grounding words or phrases, helping you stay present and connected throughout the meditation. As the session progresses, Reuben guides you into a moment of quiet reflection, allowing you to gently consider the possibilities, challenges, and opportunities that may unfold today. With an uplifting affirmation, “I’ve got this!” the meditation concludes on a note of empowerment, leaving you feeling balanced, focused, and prepared to embrace the day with confidence.

Transcript

My name's Ruben, This meditation is for you as you prepare for what's in front of you. Getting a sense now of why you are here, Listening to these words. I am preparing for what comes up in your mind, How does it feel in your body. In taking part in this practice, This is not just about points of connection to get grounded with, It can bring on a sense of empowerment and gratitude. Let's start with getting grounded. As you notice the gentleness of your body breathing at its own rate and rhythm, You might like to state to yourself, In-breath, Out-breath, In-breath, Out-breath. And getting these words perfectly in time with your in-breath and your out-breath. Maybe if the rhythm of your breath is slower, More drawn out, You might like to use the words, In-breath here, Out-breath now, In-breath here, Out-breath now. The mind will be the mind, Judging, Evaluating, Comparing, Contrasting, Wanting to take control. Letting the mind do what it will, Is one way that we can take control of this moment. And this is an important moment for you, Remember, You are doing everything you can to prepare. And right now, This is enough, This is everything. This moment right now, You have carved out this space. This is it. This is it. Here I am, I've got this. Relaxation, Calmness and a sense of peace. And maybe, Just maybe, A sense of gentle empowerment, I've got this. Repeat after me, I am brave because my history has shown that I have been sometimes. I am strong because my history shows me that I have been sometimes. What's it like to know that in this gentle space that you've created, Whilst you gently track the rhythm of your breath, You can now reach for one small micro-moment that you will be grateful for today once this practice has finished. What might it be like to gently introduce a little half smile now, As you recall this? And how maybe other little micro-moments of meaningful connection come up into your mind as a result of doing this. Even a small half smile releases healing energy. A half smile signals to the brain to associate the expression with positive emotions. This activates the parasympathetic nervous system, Having a beautiful down-regulating effect and complementing what you are doing right now as you gently connect to your breath. I am brave because my history has shown that I have been sometimes. I am strong because my history shows me that I have been sometimes. And therefore, I am ready. I am ready for this. I don't have to do anything else. Everything will fall into place and unfold as it will, And with my mindset prepared. That is all that matters. I've been through things before that have caused me to be fearful. I've got this. I've got this. I've really got this.

Reviews

Surprising. Interesting. Thoughtful. Calming. 🙏🏻💞

Thank you Reuben for gently guiding me into a feeling of empowerment as you always do for me when I feel lost and overwhelmed. I know I can do this and you have helped me realize this and affirm it with your words and kindness . Thank you always from the bottom of my heart ❤️💕.

Hélène sent this to me yesterday, knowing I would need to be empowered by you! Before I could realize it that half- smile was already there when you said it Reuben! From my heart thank you forever.
Tanusree❤️💕

I really liked the direct approach you used in this meditation. You were speaking as me, not at me. I will save this meditation to come back to in the future. Thanks!🧘‍♂️😊

I really appreciate the measured pace, the breathing labels and the choice of language affirming that indeed I have been brave in the past sometimes. The invitation to half smile revealed underlying emotions I was holding, and I was able to express them. Thank you for crafting this meditation!

Dead Rueben, your words were so apt for me this morning. I am overwhelmed with sadness. So many friends are seriously ill. I am struggling. I will be back to this one. Really encouraging.
🙏💖🕊