Hello,
My friends,
And welcome to this five minute grounding meditation,
Perfect for if you're feeling anxious,
Overwhelmed,
Or simply just want to feel a little bit more present.
We'll get started by finding a comfortable seat,
Or you can lie down in a position that feels both grounding and supportive.
As you find your comfortable posture,
Gently close your eyes,
Or if that doesn't feel okay,
Then soften your gaze towards the floor in front of you.
Begin to bring your awareness inward,
Settling into this moment.
Take a few deep breaths together to fully settle in.
Draw the breath in through the nose.
Take a big exhale,
Sigh,
Open mouth.
Letting it all go.
Letting the day wash away just for this moment.
Another deep breath in.
Big exhale.
Sighing it out,
Arriving,
Feeling more settled with each exhale.
One more time together.
Inhale through the nose.
Open mouth,
Exhale,
Sigh it out.
Bring your awareness to the parts of your body that are connected to the support beneath you.
The floor,
The chair,
The bed or couch,
Wherever you're resting.
Notice all the parts of your body that are connected to the earth.
See if you can sink into those areas,
Even just 1% more.
Visualize roots extending from your body,
Growing deep into the earth,
Anchoring you.
These roots holding you steady.
These roots nourish you.
Really feel the stability and grounding energy of the earth rising up to meet you.
So as your body grounds down into the support,
The support also comes up to meet the body.
Allow yourself to receive this steady support beneath you.
Receiving it more and more with each breath.
I'll take a quick scan through the body,
Just noticing any areas that are feeling extra tight or tense or there's some attention needed.
Scanning through the body and any areas that are feeling tense or tight,
You can start to intentionally breathe into them.
So as your focus lands on any places of tension,
We're taking a deep breath into that place.
As you exhale,
Imagine softening around that tension or tightness.
Feeling the body settle even just a little bit more.
Still feeling the stability of the earth beneath you.
And allowing tension to release with each breath in,
Bringing a sense of space or openness to those places of tension.
Each exhale,
Softening around the edges,
Settling in like a puddle of water on the floor,
Melting into the support beneath you.
And continue to turn your awareness inward,
Asking yourself,
What is present here?
What is needed?
If an area feels numb,
Gently invite it into your awareness.
Any area of the body or mind is having a hard time right now,
See if you can offer it some kindness.
You could bring your hands into the experience and notice where your body might be calling for a gentle touch.
Maybe you feel called to hold your own hand or place your hands on your heart space or your belly,
Feeling those belly breaths.
Anywhere that needs care,
Let your hands land wherever it feels intuitive.
You might choose to rub,
Pat,
Or gently tap any of those areas.
Or even just imagine sending love to the areas where your hands land,
Offering yourself some physical comfort,
Offering compassion and kindness to any part of you that's feeling tense or disconnected.
Taking one more moment here,
Maybe one more deep breath,
Imagining your touch as a message of reassurance to your body.
I am here.
I hear you.
I see you.
Moving through the rest of your day,
Feeling more grounded,
Spacious,
And ready to take on whatever comes your way.
Spending as much time as you need here,
Or beginning to open the eyes.
Come out of this practice,
Reorient yourself to your space,
To movement.
And I'm wishing you well.
I hope you have a great rest of your day.
Thank you so much for practicing.
