5-Minute Grounding Meditation Practice

This short grounding practice brings you back to the present moment through breath and body awareness. In just five minutes, you'll settle scattered energy, reconnect with physical sensation, and leave feeling steady and rooted.

Accessible any time of day, before work, between meetings, or whenever you need to come back to yourself.

Transcript

Hello. And welcome. Welcome to this little practice. That I will guide you through today. And before we go any further, I would just like to acknowledge you. Acknowledge this time you're taking for yourself. You're putting yourself first. You're looking after yourself. And only if you look after yourselves. We can look after others. So please, Acknowledge yourself. For doing this. This practice is going to be done on the floor, Lying down on the floor. So if you need to bring anything to it. Closer to you. Or to support your body while lying down on the floor. Pause this now. Get yourself a pillow or blanket if you need it under your knees. And make sure you are as comfortable as possible. Once you're in a comfortable position. Invitation is to either gently close your eyes, Pull over in the gaze. Noticing your body. On the floor. And there might be a prop supporting your body. Floor is there. Support is there. In the law yourself. To be supported. Noticing parts of your body that are in connection with the floor. Back of your heel. Back of your legs. Part of your hips in connection with the floor. Back of your shoulders. Back of your arms. Back of your head. Entire back of your body. Is supported. And grounded on the floor. Finding your breath now. Finding your breath. As it comes into your body through your nostrils. And following your breath. Where it leaves the body. To coming back. To inhalation. Inhaling slowly and gently through nostrils. And exhaling slowly and gently through nostrils as well. Are you slowly breathing in and out? You're hearing the sound of your breath. How does it sound? Can you feel your breath at the same time? Can you feel your breath coming a bit closer to it? Can you feel your breath as it comes into your nostrils? And then it travels down to your chest and to your belly. Can you follow your breath journey? On the way in to your body. And on the way out to your body. While you're following your breath journey. You hear the sound of your breath at the same time. Can you hear the sound of your breath when you exhale? You feel your belly or chest rising when you breathe in. And you feel the gentle fall down when you breathe out. So hearing the sound of your breath while you're following your breath into your chest and belly. And hearing the sound of your breath. Are the following. The falling down of your chest and belly. So continue following this breath journey. For the next five rounds on your own. Gently breathing in through nostrils. And breathing out through your nostrils. And you repeat five more times please in your own time Last round. And then you seize the awareness, Breath awareness. From breath. Awareness to your body. Noticing your body again on the floor. Noticing parts of your body in connection with the floor. And then slowly. To juice movements back to your body. Gently waking up the body again. Opening your eyes if they were closed. Getting some bigger movements, A big stretch. And then when you're ready. Continue with your day.