21 Day Meditation Challenge ~ Day One / Grounding

This 15-minute Grounding Meditation is Day One of Sue's 21-day Meditation Challenge - all practices are designed to help you develop a daily meditation practice. They can be done sequentially or you can enjoy them on their own.

Transcript

Day one,

Welcome your body and your breath to your meditation practice.

Please find a comfortable seat with your eyes softly closed,

Sitting up tall with a nice strong spine,

Allowing your head and your shoulders to rest back over your pelvis and your foundation to anchor and settle more into the earth.

Tune in to the rhythm of your breath,

Feeling the breath come in softly at first through the tip of your nose.

A cooling breath as you inhale and a warming breath as you exhale.

Let the mind begin to rest on that rhythm.

Warming as you inhale and warming as you exhale.

And just feeling how the inhalation enlivens your body with that cooling breath and how your exhalation calms your body with that warming breath.

As this breath rhythm holds your attention,

Continue to bring yourself fully present into your body,

Into this moment now.

Your intention today is grounding,

Allowing your awareness like sand in an hourglass to begin to settle until you feel your attention land at the base of your spine.

And just see if you can breathe your awareness down and hold it there,

Recognizing that your connection to your seat also connects you to earth.

Whatever is touching the floor is your foundation and that is closest to the gravitational pull that's always supporting you,

Holding you.

And so just connecting to gravity and the earth slows us down,

Which in and of itself is grounding.

Slowing down the mind and the chatter.

And then we're going to take three grounding breaths that will take us from the base of our spine to the crown of our head.

So let's do this together as you inhale base of the spine,

Full breath in.

Sit up as tall as you can as you fill your body with breath and hold and let your awareness hover now at the top of your head and take in a little bit more breath and then maybe even a little bit more.

Now without losing the shape of your body,

Through your mouth,

Slowly exhale the breath out.

Again feeling your attention softly land back to the base of your spine without losing that connection to the crown of your head.

We're going to do that two more times.

Inhale full complete breath in.

Pull that central channel all the way up to the crown and hold it.

Relax.

Take in a little more breath.

Maybe a little more.

And then through your mouth once again exhale it out.

Feel another layer melt off of you as your body continues to anchor and settle.

Last time we do this inhale fully and completely.

Travel up that vertical channel get nice and tall.

Hold it here.

Moving to that inner beat of your heart.

Softening into the hold maybe even taking in a little more breath.

And then once again through your mouth exhale.

Continue to bring your attention downward.

The base of your spine is place that we connect our root system to the earth.

You can breathe there a little bit more.

Notice as you inhale the pelvic floor descends and opens like you're stretching your root system down.

And as you exhale there's a natural drawing in and up.

No more earth energy into our bodies.

As you inhale again feel a widening at your base as you descend your roots.

Feel your connection.

Press it into the earth.

And as you exhale gather from the earth the strength the solidity and let it move up your body to feel you a little more steady right in that base of your spine.

It's from that deep and rooted place that all things grow including our bodies.

When we feel uprooted.

We feel disconnected.

We cut ourselves off from our energy source which gives us inspiration.

It gives us the ability to expand and stretch our potential.

So just staying very soft with yourself very heavy and anchored into your base and allow a natural rising through your spine.

A lightening of your load.

Feeling as though that crown of your head is still touching the sky widening.

So we'll use this connection to earth to stay steady as we sit in silence.

Every time a thought arises that pulls you up.

See to yourself thinking.

And then unplug from that thought let it move down and out.

Visualize that your connection to earth is just continuing to grow and support you.

Recall that connection your grounding cord.

This whole meditation is just about supporting a strong cord of connection.

It can be as wide as your seat.

Can visualize that as the strength of a tree.

It can be energetic and gold.

It can be whatever you want it to be just feeling yourself connected,

Grounded and steady.

Find that your mind is wandering.

Then we use the help of mantra to keep the mind on some repetition until you move back into feeling state.

Not thinking.

And if you need help and you don't have a mantra of your own,

Try using own for that grounding connection.

Think of that connection of own to the home of this earth.

So you can sit right inside of her.

She holds you,

Supports you.

Everything feels safe,

Secure,

Loved.

Out of you.

You You Now for this last minute Really gather yourself Wherever your mind might have gone send it right down to that base of your spine We call it Mooladhara chakra Vortex of energy is rooted connection to earth Anchoring yourself one more time You know that steady quality of being anchored to the earth allows you to bloom If you feel that you want to continue your meditation practice please do And if you're ready to end your practice Allow your body to fold and half maybe you can touch the earth at one hand to your heart And then give gratitude And allow this meditation practice to be for the benefit of all the use Thank you Thank you.

Namaste

Reviews

Thank you for the guidance and the beautiful Tanpura Drone sound🙏🏾🪷💚

This is the first meditation I do in ober a year and it was exactly what I needed to get back. Thank you!!!!

Hello Sue! ❤️ Beautiful!

So soothing. Your voice sounded just like Julia Roberts to me! 🌿

Perfect way to start my morning and my day. Great intention set and reminder of grounding. Thank you. Namaste

Lovely, just what is needed now. Thank you I look forward to the series.

Loved it!

A wonderful grounding meditation that helped me connect to my breath. Thank you 🙏

Namaste 🙏🏻
Thank you for this ethereal practice 🌿🌱💚

Loved the visualisation and central channel travelling with the breath!