5 Minutes Of Grounding

Reduce stress and anxiety by dropping into your body and noticing the cadence of your breath. This brief five-minute meditation is the perfect way to allow yourself to mindfully recharge.

Return to this practice whenever you need it.

Transcript

Let's take five minutes to ground ourselves.

Begin by finding a comfortable seated position.

Envision a golden thread lifting you from the crown of your head,

Straightening your spine.

Inhale to shrug your shoulders up to your ears and exhale to drop them down and back.

Settle into your body by noticing three sensations you can feel.

You might notice the temperature of the space around you.

You might notice the sensation of the ground beneath you.

You might notice the weight of your hands on your thighs.

Just notice these things.

Now begin to tune your awareness to the sensation of your own breath,

The soft whisper of air traveling in and out through your nose.

Cool on every inhale and warm on every exhale.

We're going to take some deep belly breaths.

Begin by placing one hand on your stomach and the other on your heart.

Exhale all of your air out.

Inhale belly rises.

Exhale belly falls.

Inhale belly rises.

Exhale belly falls.

Inhale belly rises.

Exhale belly falls.

Continue to take these inhales and exhales at your own pace,

But slowly and with intention,

Feeling the wave of your belly rising and falling against your hand.

If any passing thoughts arise,

Know that this is normal.

Just acknowledge them and allow them to pass you by.

Returning your attention to your breath.

Returning your attention to the rise and fall of your belly.

Perhaps now you've stilled your mind enough that you can notice the steady beat of your heart thrumming beneath your own palm.

Just notice this.

Return your hands down to your thighs and resume normal breathing.

Notice the sense of calm you have cultivated.

Easy to do so in only a few short moments.

Know that this calm is always available to you whenever you need it.

You can always tap in to this sense of calm.

Be well.

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