Mindful Grounding | Feel Safe And Centered | Part 1

This practice is designed to help regulate overwhelming emotions. As you focus on what you can see, hear, feel, taste, and smell, you'll reconnect with your body and surroundings, cultivating a sense of peace and calm. Positive affirmations at the start of the meditation will help reinforce your inner strength and remind you of the safety in the present moment.

This practice is perfect for reducing overwhelming emotions, helping you feel centered, grounded, and secure.

Transcript

Because today's meditation is meant to be used during times of high stress and overwhelming emotions,

We're going to immediately get started today.

Just take a moment to appreciate yourself for taking a positive action when feeling very distressed.

It is very difficult when we are overwhelmed to pause,

Respond rather than react,

And take a step towards self-love and away from self-destruction.

You could have chosen many other actions,

But you chose this one,

So take one moment to appreciate this about yourself.

If you like,

You can identify a positive belief about yourself related to taking this positive step.

This positive affirmation may sound like,

I can learn and grow.

I care about myself.

I am resilient.

I can learn healthy self-care.

I invite you to say these positive words to yourself and take note of where you may feel these positive words in your body.

Now take an extra deep breath in with your eyes open and let out a loud exhale.

Now take another deep breath in and let out a loud exhale.

Breathe normally for a few seconds now,

Bringing your attention to your breath and just the sensations of breathing in and breathing out.

Begin to listen carefully to your environment.

Bring your awareness to your sense of hearing and focus your mind on all that you can hear right now in this moment.

See if you can identify some high-pitched sounds and several low-pitched sounds.

Take a minute to name these sounds to yourself.

Ask if there is anything unsafe in any of those sounds you identified.

If you do sense something unsafe,

Pause this recording and find a safer place to complete the rest of this meditation.

Now allow yourself to recognize this present moment of safety.

Tune in to your sense of smell and see how many smells you can name to yourself.

Go now to your sense of taste.

This one may be more challenging,

But see if there are any lingering tastes in your mouth and name them.

Look around your environment and quickly name five colors you see.

Name four shapes you see.

Name three objects you see.

Bring your sit bones or your feet firmly to the floor or to the ground.

Imagine now all your other senses have disappeared and all you have left is the sensation of your feet or sit bones on the ground.

Focus your whole mind in on the sensation.

Feel yourself rooted to the ground,

Solid and sturdy.

Ask yourself,

Is there anything that I have smelt that makes me feel unsafe?

Is there anything that I have tasted that makes me feel unsafe?

Is there anything that I can hear that is a threat?

Is there anything that I saw that was a threat?

If the answer is yes to any of these questions,

Pause the recording and go to a location where there are no threats.

If your senses haven't noticed anything that makes you feel unsafe,

Take a moment to realize the safety.

Fix your senses.

Pause to take in this moment of safety.

No matter what is going on outside this moment,

Align your mind and heart with this moment of safety.

Breathe deeply into this moment.

Know that you are supported and supporting yourself with this mindful grounding.

I will give you one minute for yourself.

Thank you for joining me today.

And if you'd like to learn more about the science behind grounding and how to use Polyvagal Theory to enhance your ability to ground,

Check out this meditation's companion.

It's titled Mindful Grounding,

Polyvagal Theory,

Part 2.