Welcome to the self-care club.
Thank you for joining me.
This meditation is for grinding and balance.
I think in these unsettling times it can be hard to stay balanced and grounded and it can be easy to get sucked into the chaos that is going on around us.
It's important now more than ever that we really look after our mental health and create our calm within the storm.
This is a short guided meditation and it's for really just finding your balance,
Bringing yourself back down into you and also helping ground and focus on the things that matter.
So get yourself into a comfortable position that can either be lying down,
Use pillows and blankets and get yourself comfy or it can be in a seated position.
Feet flat on the floor and your hands just resting on your lap.
Close your eyes and take a few deep breaths in.
Hold for a second and then back out again.
As you breathe in,
Feel your chest expand and the breath inflates your tummy and pause for a short second and then breathe out all the air,
Feeling your tummy flatten and all the air push out.
After a few of these breaths you can return to just your regular rhythm,
Natural rhythm of breath.
And remember throughout this meditation that if your mind runs off on another direction and you find it hard to focus,
You can always bring yourself back to your breath.
Your breath is always your anchor through this meditation or any meditation and be kind to yourself.
So when you recognise any thoughts popping into your head,
Let it fall away and just bring yourself back again to your breath.
Now focus on your body and any tension that you've got in your body.
Starting from the top,
So in your face,
On your forehead,
Your eyes,
Down into your jaw,
Just let any tension fall away and your jaw just relax,
Fall slightly open.
Down through into your chest and your shoulder area.
If you feel any tension in that area,
Just give your shoulders a nice shrug towards your ears,
Back down again.
Do that a couple of times and just let any tension or stress from the day just fall away.
Now continue down your body through your arms and your fingers,
From your hips and your glutes.
So we tend to hold a lot of tension around our hips and glute area.
So just tighten that area for a second or two,
Tighten all the muscles and then just let it fall away and relax.
Moving down through our thighs and our calves and into our ankles and toes and scrunching up your toes really tightly into a ball and then just letting it go.
Relax.
Let go of any of the stress,
Any worries,
Any tension,
Just let it fall away.
Now we're going to do a visualisation.
I want you to imagine that you're walking through a forest,
The most beautiful forest that you've ever seen.
Just wandering through the forest,
You notice the sun shining through the trees onto the path as you walk through the forest.
You continue down the path further and you hear water running,
Sounds like a stream.
You wander down to the stream and you rest up against a tree just right next to the stream.
What is it you notice?
What are the sounds that you can hear?
What are the smells you can smell?
And notice the warmth of the sun on your skin as you relax by the stream.
Now you see a big white light shining down above your head.
This light is here to wash away all of your worries and your fear,
Any stress or anxiety.
It starts from the top of your head and it radiates down through your head,
Down through past your mouth and your neck and down through your body,
Radiating and washing away any of those stresses or worries or fears that you might feel in your body.
Down through your tummy and your hips and down through your thighs,
Your knees and your calves and out the bottom of your feet and into the stream,
Washing away all those stresses and worries.
As the white light flows down through your body and out through your feet,
You feel a sense of calm,
You feel relaxed and at peace.
Now picture yourself sitting next to the tree and roots coming out from your bottom,
Connecting you down into the earth,
Deep down into the ground like a tree,
Round and round and deeper into the earth,
Creating stability,
Strength and connection to the world below.
Notice as your roots fill up with energy and strength from the earth,
They're recharging your body with positive energy,
Providing you with that strength and stability and grounding that you need at this time.
Filling and filling and filling every part of your body with beautiful positive energy,
Calmness,
Strength,
Stability,
Grinding you back down to mother earth and really connecting yourself back to yourself.
Now that you're filled back up with all that beautiful energy,
You release in the roots from the ground as you make your way back.
Standing up and walking back,
You picture yourself walking back along the pathway,
Thanking the tree and the stream and the earth itself for giving you that strength and stability and energy and grounding and a few words that will carry you through the day and keep you filled up full of all those lovely things.
I am strong.
I am grinded.
I am full of positive energy.
I am strong.
I am grinded.
I am full of positive energy.
When you're ready,
You can start to bring your awareness back into the room.
Bring some gentle movement back into your body,
Wriggling your fingers and your toes.
And when you're ready,
You can open your eyes gently and remember those words of affirmation throughout the day.
If you feel yourself being pulled back into maybe some negative thoughts or anxious,
Stressful feelings,
Remember the energy that you got from the tree and from the earth and the words.
I am strong.
I am full of positive energy.
Just repeat those words to yourself throughout the day.
Thank you and bye for now.
