Ground & Restore

Rooted in a deep understanding of how stress and trauma affect the body, this meditation invites you to come back to yourself — gently, safely, and lovingly. Perfect for moments when you're overwhelmed, anxious, or simply need a reset. Leave feeling grounded, emotionally clear, and at home in your being.

*Special thanks to Malte Marten for his beautiful handpan music, used with permission.

Transcript

Welcome, Dear one, To this therapeutic embodiment meditation that is meant to bring you back into regulation, Into a calm and relaxed state of being and into your personal clarity and alignment. So, Whatever you are, The invitation during this meditation is going to be to listen to your body's wisdom over my instructions. So there's going to be lots of props for you to tune in and move in exactly the way that is needed for you and for your body in this moment. So we're going to begin either by sitting up with your back straight, Maybe a cushion under your bum, Or maybe your body actually wants to be on the ground, Whether it's in a restorative pose like a child's pose or an actual shavasana pose. So practicing attunement as you decide how you wish to start this meditation. And when you're taking the desired pose, Begin to breathe and slow down your breathing as you maybe close down your eyes or soften the gaze and you consciously bring all of your awareness inside of your body, Imagine that you're taking it from all of the outside stimulus and you're taking it consciously inside and downward into your body. Beginning to feel the aliveness of your body, Beginning to relax your belly, Relaxing your shoulders, Relaxing your jaw, Your eyes and your forehead, And maybe it's other parts of the body like lower back or legs, Arms, They require relaxing. Choose to consciously relax your whole body as you use the breath to exhale any tension that is in within you now, So maybe inhaling through the nose and exhaling through the mouth, Let's do a few more, Allow your body to make any sound as you exhale. Now noticing, Does your body want to move right now? Maybe your neck begins to stretch from side to side as you rotate your head from left to right and up and down, Maybe your shoulders want to roll back, Maybe your spine wants to do some cats and cows, First arching your back, Bringing your head up, Stretching your neck and then rounding your spine, Bringing your head to your chest, Maybe your arms want to stretch out to the side or above your head, So noticing what are the movements, Big or small, That your body wants to take right now in order for you to feel your body more, Feel your body deeper and take those movements, Ideally following the joy of stretching, The joy of movement and maybe if your body wants to be still, Also listening to that and trusting that that's exactly what you need right now. Whatever you are doing, Make sure that you are using your breath and you are breathing into any part of your body that is talking to you and as you exhale imagine that tension is leaving your body with the air coming out, So continuing to do any micro movements or macro movements or if your body wants to be still, Allow yourself to be still. As we begin to contemplate the first question, Which is how do I feel right now? And as you ask that question, Really scan the different layers inside your nervous system for the answer. How do I feel on the mental level? Are there racing thoughts? How do I feel on the emotional level? Are there any emotions moving through me right now? How do I feel physically? Is any part of my body talking to me? And as you ask that question, We are going to practice simply recognizing what is here and then allowing that to be, Without the need to change anything. We are cultivating presence and loving non-judgmental awareness with whatever is here. How do I really feel right now? And then the next question is what do I need right now? What do I really need right now? And once again, Keep asking this question, Listening for the deeper answer. Do I need rest? Do I need movement? Do I need nourishment? Do I need connection? Do I need spaciousness? What do I really need right now? And the next question is can I provide this need to myself? And once this meditation comes to an end, Can I meet this need right away? And if not, When can I meet this need? And we are cultivating attunement and self-love by asking these questions and noticing if we can be our own best advocate as we do our best to give ourselves what it is that we truly need. And when you're ready, I'm going to feel our body on whatever surface it's on, Feeling the point of contact. If laying down, Maybe stretching your arms and legs, Stretching your spine. If you're sitting, Also exploring, Is there any stretch that I wish to take right now as I come out of this very short therapeutic embodiment practice? Whenever you're ready, Opening up your eyes, Taking a look of the environment, And thanking yourself for showing up. Every single time we show up for ourselves in this way, It matters and it increases our capacity to meet life and to be self-loving. May you take the presence and the awareness that we have cultivated into the rest of your day. Thank you for showing up. I love you.

Reviews

This was a very calming meditation and I really enjoyed it. Thank you💛