Grounding Energy Practice

This practice will help you connect to grounding energy. Breathwork will move your attention and energy downwards to feel rooted into your lower physical and energetic body. A guided meditation will connect you to the home of your body and reconnect you with the primordial stability and safety within.

Transcript

Hello everybody and welcome back.

Today we will get started in a comfortable seat.

So you can sit on the floor in cross-legged position.

Maybe sit on a couple of blankets,

A bolster or a cushion or a pillow.

You can also sit on a chair or your couch or the edge of your bed.

Just make sure that you're sitting in a way that allows your spine to be tall.

If you're on the floor you can even have your legs extended out in front of you.

Maybe support your knees with a rolled-up blanket or a pillow.

Once you've come to your seats just let your hands rest on your lap or your knees,

Palms face up or down and then close your eyes.

Take a moment to acknowledge the space around you.

Widen your sense of sound.

Maybe even hear the subtle sounds outside of your space.

Notice any lingering taste in your mouth,

Any smells,

Feeling of the fabric of your clothing along your skin or the props beneath you.

And with your eyes closed just notice the space of your eyelids,

Any colors,

Shapes swirling around.

And then take note of your sitting bones and your hips and just feel them ground further into the floor.

So allow your pelvis to feel heavy as your spine remains tall.

Maybe even feel your feet become heavier into the floor as if you were standing on them.

And then as you take your next inhale breathe down into the very base of your spine and your lower belly.

And then as you exhale let the physical breath escape but keep your attention on your lower belly.

So inhale breathe down into your belly.

Imagine all the air is gathering in your pelvic floor.

And then allow your attention to stay there as the physical breath escapes.

Just take five more breaths just like that,

Breathing into your lower belly,

Maybe even feeling the energy move into your pelvis.

And keep the energy and attention there as you let the physical breath escape.

And then on your next inhale breathe down into the very base of your spine and let the breath expand into the top of your belly.

And the next he'll let the top of your belly slowly start to close off and let your lower belly empty out last.

So inhaling from the bottom of your belly up to the top of your belly.

And as the physical breath escapes keep your attention downwards into your pelvic floor at the base of your spine.

Just about three more breaths.

And then on your next inhale breathe down to the very base of your spine.

Let it fill the rest of your belly and keep breathing into your ribs and up into your chest.

Exhale let your chest empty,

Rib cage closes off,

And then your belly empties out last.

So inhaling lower belly to top belly,

Rib cage and chest.

Exhale chest,

Rib cage,

Upper belly to lower belly.

And take three more.

After your next exhale pause at the bottom and draw your lower belly in and feel your hip bones become heavier into the floor.

Feel your feet stand further into the floor.

And then slow breath in for the count of four.

Three,

Two,

One.

Pause four.

Three,

Two,

One.

Exhale four.

Three,

Two,

One.

Pause four.

Three,

Two.

Inhale for four.

Pause four.

Exhale for four.

Pause four.

Inhale for five.

Four,

Three,

Two,

One.

Pause five.

Four,

Three,

Two,

One.

Exhale five.

Pause five.

Inhale five.

Pause five.

Exhale five.

Pause five.

Inhale six.

Five.

Four,

Three,

Two,

One.

Pause six.

Exhale six.

Pause six.

Inhale six.

Pause six.

Exhale six.

Pause six.

Now keep holding the breath out.

Lower belly draws lightly in and feel your sitting bones,

Feel your thighs,

And feel your feet grow further into the floor as your spine lifts upwards.

Expand your belly and your ribs slowly accept the breath all the way to the very top.

Hold at the top.

Exhale side out through your mouth.

Take a moment just to pause,

Let the breath be natural,

And just notice how you feel.

Then we'll move into two rounds of slow Kapalabhati.

So Kapalabhati is a short exhale out through your nose and a passive inhale into your nose.

You pump the breath out with your belly and then you just let your belly expand.

If you are pregnant or are dealing with any abdominal or digestive stuff today,

Then feel free to skip this and just continue with box breathing.

You can either do counts of four,

Five,

Or six or maybe progress from four to five and then to six.

If you're doing Kapalabhati,

Sit up nice and tall.

Allow your hip bones to become heavier into the floor and then slow breath in all the way to the very top.

At the top pause,

Allow your spine to grow tall but let your shoulder blades draw down towards your waist.

As you exhale,

Feel your navel draw in and allow your hips to become heavier into the earth.

Keep your hips heavy,

Slow breath into the top.

Slow Kapalabhati starts here.

For five,

Four,

Three,

Two,

One.

Hips heavy as you slowly exhale all the way to the bottom.

Navel draws in towards your spine lightly.

Feel your hips ground into the earth.

Continue to hold and just notice how your body feels.

Expand your belly,

Expand your ribs and your chest.

Slowly accept the breath and softly release out through your nose.

Continue to work with box breathing if you're skipping Kapalabhati and then we will move into our second rounds.

Now allow your attention to be on your third eye so focus on the space between your forehead and your eyebrows but still feel grounded through your hips and just notice the energy in your lower belly and your pelvic floor.

So take a slow breath in all the way to the top.

At the top hold allow your spine to grow tall with the breath.

Shoulders soften.

Keep the tallness of your spine,

Exhale all the way to the bottom.

Allow your hips to grow further into the earth.

Pause at the bottom,

Feel the length between your chest and your hips.

Breathe into that length as you inhale.

Second round,

Kapalabhati.

Slow.

Keep going while I talk.

So you're going slow and full breaths out and full expansive breaths in but let it be passive.

Allow yourself to expel all old air,

Stagnant energy,

Any limiting thoughts or beliefs.

Allow that to release right here and now for five,

Four,

Three,

Two,

One.

Exhale all the air out.

Hips stay grounded,

Feet stay grounded.

Feel the length in your spine from hips to chest.

Breathe into that space as you accept the breath in.

At the top hold,

Exhale all the air out.

Lower belly draws in,

Hips stay grounded,

Spine remains tall.

Pause here and just notice what you feel.

Ground further into your hips and then accept the breath in all the way to the top and then let it go with a sigh.

Take a moment to pause,

Let the breath be natural and just notice how you feel.

And then just take notice of your pelvic floor,

Parts of your legs that are touching the floor or your feet touching the floor.

And I want you to imagine that your legs and your hips are the base of a tree with your legs as the roots growing and expanding into the floor and into the earth.

Your spine is a tall trunk,

Strong and sturdy.

And as you take a slow breath in,

Feel the energy draw up the length of your trunk all the way to the crown of your head.

Pause at the top for a moment.

Now exhale just a third of the breath out and then hold.

Exhale a second third.

Hold.

Exhale the last third to the bottom.

Pause.

Be grounded into your hips,

Into your roots but tall through your spine.

And then slow breath in all the way to the top.

At the top,

Pause.

Now exhale a third.

Feel your hips become heavier.

Exhale another third.

Feel your legs become heavier.

Exhale last third.

Ground fully into your feet.

Pause and hold the breath.

Inhale up the length of your spine slowly.

At the top,

Hold.

Exhale a third.

Hips grow heavier.

Second third.

Legs become heavier.

Last third.

Feet firmly planned.

Hold.

Spine remains tall.

And then slow breath in all the way up to the length of your spine.

Pause at the top.

Exhale a third.

Second third.

Last third.

Feel like your legs,

Your hips,

And your feet are gathering energy from the Earth's core.

And then as you inhale,

Draw that energy up the length of your spine to the crown of your head.

Hold at the top.

Exhale a third.

Exhale a second third.

Last third.

Pause.

Instead of shrinking your spine,

Grow tall through your tree.

Roots gather into the earth,

Gathering energy,

And then inhale that energy up your spine.

Pause at the top.

Hold at the top.

Tilt your chin down and slightly in and within the space of your head,

Focus on your third eye.

Mentally,

Silently pulse the mantra LAM.

L-A-M.

Lift your head.

Release the mantra.

Exhale a third.

Pause.

Release another third.

Pause.

Last third.

Pause.

Ground into the earth with your entire lower body.

Feel energy gather.

And then inhale all the way up to the top.

Hold at the top.

Tilt your chin down and in within the space of your head.

Mentally,

Silently pulse the mantra LAM.

Lift your head.

Release the mantra.

Exhale a third.

Pause.

Exhale a second third.

Pause.

Last third.

Pause.

Hold the breath out.

Feel grounded and from that grounding,

Feel tall through your spine.

Accept the breath all the way to the top.

At the top,

Hold.

Tilt your chin down and in within the space of your head.

Silently pulse the mantra LAM.

L-A-M.

Lift your head.

Release the mantra.

Open your mouth and let it all go.

And then just take notice of how you feel physically,

Energetically.

From here,

You can continue to stay in your seats or if you would like to transition onto your back,

Feel free to go there and just support your head and your knees with any props that you have available.

Maybe something to cover your eyes.

And if you're seated,

Just adjust your legs as needed.

Once you have come into your shape,

As you take your next breath in,

Allow energy to move down,

Down,

Down into your pelvic floor.

And then exhale,

Feel the energy move down your legs,

Out through your feet and out through your toes.

So just inhaling energy down into your pelvic floor.

And then exhale out of your legs and out of your feet.

And as you continue to breathe,

Allow the breath to become much more subtle.

No longer controlling and doing the breath,

But just allowing the breath to be.

The only thing that your mind will control is just the feeling of that energy move down into your pelvic floor and feeling the energy move down your legs and into the earth.

Notice any body sensation,

Any thoughts that may arise,

But just keep breathing down into your pelvic floor and out of your legs as if your legs and your feet were roots of a tree growing further and further down into the earth.

And then on your next inhale,

Keep the awareness just at the very center point of your pelvic floor.

So as you take your next breath in,

Imagine a light glowing within the base of your spine and your pelvic floor.

On the next,

Keep your attention on the light as you will let the physical breath escape.

So inhaling down to that light,

Resting at the very base of your spine,

The middle of your pelvis,

And then exhale.

Feel the light shine just as bright as the exhale escapes.

And as you continue to breathe here,

Just notice sensation,

Notice physical sensation,

Any thoughts.

And as you keep your attention in your pelvic floor,

Begin to pulse the mantra,

Lam.

The mantra can be pulsed in one beat,

Lam,

Lam,

Lam,

Or maybe you feel the elongation of the mantra as if it were being chanted with your own voice.

So keep breathing into that light,

Resting within your pelvic floor,

And maybe you're pulsing the mantra,

Lam,

Or maybe the mantra,

Lam,

Is just being sung internally and radiating throughout your entire body.

As you continue to breathe into your pelvic floor,

Start to contemplate on the word home.

And what does the word home mean to you?

Notice any thoughts that arise.

Notice any sensations through the body and through the mind.

And as you continue to notice and observe,

Maybe mentally take note of any prominent thoughts,

Prominent words that you associate with home,

Or any prominent body sensations that you're feeling when you're thinking of the word home.

And then just allow all of those observances to be encapsulated into the mantra,

Lam,

And letting go of the word home,

But sticking to the mantra,

Lam,

And everything that you felt from the word home encapsulated in the mantra.

Once more as you breathe down into your pelvic floor,

Mentally and silently pulse the mantra,

Lam,

Or maybe you allow the mantra,

Lam,

To sing internally and just let the vibrations and the sound of that mantra pulse from your pelvic floor and into the rest of your body.

Allow yourself to let go of the mantra,

But keep your attention on your pelvic floor and the light resting within.

And then on your next subtle inhale,

With your mind guide the light up the front of your spine all the way to the space of your third eye.

And then as you exhale from your third eye,

Let the light drip down the back of your spine all the way to the base and through your pelvic floor.

So as you inhale,

The light goes up the front of your spine,

Rising up the trunk of your tree.

The next heel dripping down the back of your spine as it lowers and descends back down into your roots and into the earth.

So just feel this light and energy recycle up the front of your spine and down the back of your spine.

On your next inhale to the space of your third eye,

Allow the exhale to move,

But keep the light resting in the space of your third eye.

And from the third eye space,

Allow your attention to travel deeper within the space of your head to the very center and into the crown of your head.

And then as you take your next exhale from the crown of your head,

Feel the light move down the back of your spine,

Splits off in two at the back of your legs and moves down to the back of your heels and to the soles of your feet.

And then as you inhale,

The lights travel up the front of your legs,

Meet at your pelvic floor,

Join together at the front of your spine and rise all the way up to the crown of your head.

And then exhale down your back and out through your legs and through the soles of your feet.

And just for a few more breaths,

Breathe that light,

Cycling up the front of your body and down the back of your body.

You you After your next exhale,

Allow yourself to bring a more deliberate and obvious breath back in.

And a deliberate breath out through your nose.

And then a very slow breath in all the way to the very top.

Hold at the top within the space of your head,

Pulse the mantra alum.

Release the mantra,

Exhale just a third of the breath out.

Feel your body become heavier.

Exhale another third,

Even heavier.

Last third,

Feel your body fully rooted into the floor,

Into the earth.

And then slow breath in all the way to the top.

At the top,

Hold,

Pulse the mantra,

Lama.

Release the mantra,

Exhale a third,

Hold,

Exhale a second third,

Pause.

Last third,

Feel fully grounded,

Fully rooted.

Slow breath in all the way to the top.

Up at the top,

Hold.

Once more,

Pulse the mantra,

Lama.

Sigh it out and let it all go.

No longer controlling your breath.

Just allow yourself to be present in your own body,

Your own sense of home.

Any thoughts that may arise,

Any fear or anxiety that creeps in,

Just allow yourself to return into that internal space of home.

And just for the next few moments of your day,

Feel grounded,

Feel stable,

Feel at peace.

You you you you invite a slow deep breath back in gently side outs bring some movements back into your body your fingers and your toes circling through your ankles and your wrists if you were on your back draw your knees into your chest just give yourself a gentle hug if you're still seated take any movement that feels good for your body if you are on the floor eventually make your way up to a seat once seated draw your hands at your heart center bow your head down towards yourself and gratitude for giving yourself this time showing up for yourself today thank you for sharing your practice namaste