10 Minute Reset: Grounding & Connection

This 10-minute reset is based on a meditation I used to lead every day at a startup in Los Angeles. The idea is to provide a bit of respite amid the busyness of the day to reconnect with the breath and explore the connection with ourselves, the earth beneath us, and the sky above in a simple, powerful way that resets our body, mind, and spirit. The experience is designed for newcomers and experienced meditators alike. I hope you enjoy it!

Transcript

Hi everybody and welcome to this brief meditation that's all about grounding and connection. And to start out just sit in a way where you can even lie down in a way that feels comfortable to you. There's no particular posture that we need to adopt for this. And we'll start by just taking a nice deep breath in together. Here we go deep breath in and release. And we'll do another one of those together just consciously creating a little bit of space for our time together. Nice deep breath in and release. Beautiful. And we'll move into this just by bringing a little bit of attention to the breath. Being very aware on the inhale that this is you inhaling. And being very aware on the exhale that this is you exhaling in this moment. And with the inhale really giving yourself the gift of feeling that sense of expansion as the breath enters your body. And on the exhale allowing yourself to fully release coming more and more into your body with each exhale. And as you breathe start to bring a little bit of awareness to your core. This area may be a couple inches behind the belly button and a couple inches below. And we'll start to become aware that in that core there's a ball or it may be a flame of energy or light. And we'll start to invite more awareness of that ball or flame of energy in. Noticing what color it is, Maybe what temperature it is. And allowing each breath in to fill that light a little bit so it may gain an intensity or even start to expand in your core taking up a bit more space. And with your imagination when you're ready you can take that core or ball or flame of energy and just gently send it down through your legs right down to the bottom of your feet. And when it hits the bottom of your feet it can connect with the ground and send out little tendrils like roots of energy into the earth spreading out in all directions and connecting with the very core at the center of the earth. And with each breath you can imagine you're drawing in energy from the earth up into your legs filling your body and with each exhale just releasing any old stuck energy, Any sense of judgment or expectation. Any of those heavier sensations you may have been holding on to can drop through the body and into the earth. And when you're ready with your imagination you can take that original core feeling anything that may have shifted in it through that connection with the earth and still maintaining that root structure of energy connecting with the earth. Take that ball or core and with your imagination just invite it up through your body, Up through your torso and all the way up to the top of your head. And when it hits the crown of your head it starts to send out rays of light connecting not just with the air around you but piercing through the earth, The atmosphere and at the speed of imagination connecting with the stars. And as you connect with the stars they start to pour down light and energy into you this celestial light pouring down through those rays entering through the crown of your head and washing down through your body. And you can give yourself the gift of really feeling that connection. It's almost like a shower of light moving through you. Maintaining that connection when you're ready with your imagination again take that core of energy noticing how this connection with the stars may have changed it. And with your imagination move it down through your head, Through your throat and right to the center of your heart. And now remembering you're still connected with the earth pulling in with each breath that energy from the earth's center. And maintaining the connection with the stars so with each breath we're also pulling in that energy from above. Allow yourself to feel those energies meeting in your heart and the heart can catalyze those two energies creating a kind of transformation that is uniquely yours. And we can play with the feeling that one of the reasons we're here is to be the meeting place of the earth and the stars of those energies. Notice how that awareness starts to transform that core of energy that's now in your heart. You can allow it to spread through your body and when you're ready you can imagine that energy emanating from you in waves. Concentrate circles moving through the body spreading out from the body filling the room wherever you are filling the building the city stretching out to fill the entire world if you wanted to. And with each breath you can play with this idea of expansion. Still staying rooted to the earth and connected with the stars and with this energy in your heart allowing your awareness to expand and connect. Each breath in this really beautiful opportunity to enter into exchange and connection. And when you're ready you can bring your attention back to the breath being very aware on each inhale that this is you inhaling and on each exhale that this is you exhaling in this moment. Bringing yourself back to your body and all together we'll just end with three deep breaths together. Here we go. Breathe in and release. And this time really thanking the earth and the stars for their support in this practice just sending gratitude. Breathe in and release. And on this last one sending gratitude to yourself for taking time out of your day to do this practice taking just a few moments to ground and connect can really make a huge difference. So last time nice deep breath in and release. Thank you for taking the time to play a little bit today and hope to see you soon. Thank you.

Reviews

I love the idea of our heart creating a unique mix of energy from above and below that we share with the world. Thank you.

Love it 😍 you have such a great and refreshing style of guiding
Thank you 😊

I really enjoyed that. Thank you! 🙏🏼💜🌟🌎💫

Thank you for your gentle guidance 🙌🏼

Love this mediation! So grounding and nurturing. Excited you are on Insight!