5 Minute Grounding Meditation

This grounding meditation guides you out of the swirl of the day and back into the solid, quiet steadiness beneath your feet. You’ll be gently invited into your body, your breath, and the slow, reassuring weight of the earth holding you.

As you arrive, the mind softens, the nervous system loosens its grip, and a deeper sense of safety begins to settle through your whole system.
This practice helps you root into presence, feel the support beneath you, and reconnect with the part of you that knows how to stay steady, even when life feels full.

Allow yourself these five minutes to land, to exhale, and to remember the calm, grounded centre that is always here. This is your return to earth, to simplicity, and to the quiet strength within.

Transcript

So begin by finding a comfortable position,

Ensuring that your back is straight yet relaxed.

Gently close your eyes and start to become aware of your breath,

Feeling the flow of your natural breath as it moves in and out of your lungs,

In and out.

And just noticing how your body moves around the breath.

Feeling that gentle rise and fall of your body as you inhale and as you exhale.

And now taking a nice long deep breath in,

And exhale slowly,

Allowing yourself to fully land and to settle into the space.

Take another nice long deep breath in,

And as you do,

Calling in all of your scattered energies,

All of the energy that you've given out into the world recently,

Breathing it all back home to the heart.

And with each exhale,

Feeling that energy integrating into your body.

And now bringing your attention to the base of your spine,

And imagine a line or channel of energy extending down through your seat,

Through the ground,

Into the earth beneath you.

This line or channel of energy reaching deep down through layers of rock and soil and connecting you to the grounding,

Steadying presence of the earth.

With each breath,

Feel this line of energy becoming stronger,

Allowing yourself to feel completely held,

Completely anchored by the strength of this channel that is connected between you and the earth beneath you.

With each inhale,

Feel yourself drawing that energy up into your body,

Through the base of your spine,

All the way to the top of your head.

And with each exhale,

Releasing down that channel,

Anything that no longer serves you,

Perhaps it's tension,

Worry or stress,

And let it blow down into the earth to be transmuted.

And with each inhale,

Imagining the earth sending nurturing energy back up through the channel,

Bringing stability,

Warmth and a deep sense of calm and connection.

Feel this energy rising through your spine and then spilling out into your body,

Filling your head and your face,

Your shoulders and your arms,

Filling your heart,

Your belly,

Your legs,

Your feet.

And as you inhale deeply,

Fill yourself with calm and as you exhale,

Feel completely grounded,

Completely at ease.

Gently begin to bring your awareness back to your surroundings.

Wiggle your fingers and your toes,

Feeling grounded,

Calm and present,

Ready to continue with your day.