We're going to do a grounding meditation.
Sit down comfortably,
Get back straight,
And your hands in your lap.
Going to bring our awareness into our body.
Take notice of what you're feeling at the moment.
If you're not feeling anything specific,
Perhaps you can think of concerns,
Worries,
Thoughts that have been plaguing you.
Focus on the stomach and chest area.
Consider what you feel like.
Are there any knots,
Pain points,
Tension?
Is there apprehension or doubt?
Don't focus on thoughts,
Focus on feelings,
Emotions.
Thoughts will be present,
Just focus on the emotions.
If the only thing you can think about is a thought,
Consider what emotion does that thought stir up.
We're going to try to eliminate thoughts by grounding ourselves in our root shock at the bottom of our spine.
Visualize the voice in your head,
Thinking thoughts,
Judgments.
Visualize it moving towards the bottom of your spine.
Focus your attention now at the bottom of your spine.
Everything is moved down there,
Your thinking,
Your feeling.
Everything is happening from your root shock.
We're going to ground ourselves in the root shock through simple breathing.
We're going to help us focus by using the aponic breathing technique.
With a pattern of 6-3-6-3,
We're going to inhale for 6 seconds,
Hold for 3 seconds,
Exhale for 6 seconds,
Then hold again for 3 seconds.
Using your exhale,
We're going to make a hissing sound,
Taking the tip of your tongue and putting it against the roof of your mouth as you exhale.
We're going to do all this from the bottom of our spine.
Our nose is down there.
Visualize inhaling from the bottom of your spine.
Ground yourself deep in your body and remember the pattern.
Inhale for 6,
Pause for 3,
Exhale for 6,
Pause for 3.
Let's begin now.
Exhale for 6,
1,
2,
3,
4,
5,
6,
Hold for 3,
1,
2,
3,
Exhale for 6,
1,
2,
3,
4,
5,
6,
Hold for 3,
1,
2,
3,
Breathe normally again.
Remember when you're exhaling,
Make a hissing sound by placing the tip of your tongue against the roof of your mouth.
Again,
We're breathing from the bottom of our spine.
You should feel a little more grounded,
A little more in tune with what's going on around you,
Our emotions,
Our feelings.
We're going to go in,
Focusing on breathing from the bottom of our spine,
The root chakra to ground us.
Here we go.
1,
2,
3,
4,
5,
6,
Pause for 3,
2,
3,
Exhale for 6,
1,
2,
3,
6,
Hold for 3,
1,
2,
3,
Breathe normally,
You should start feeling more grounded,
More in touch with your feelings,
Your emotions,
Things should be quieter,
Your head lighter,
More free with fewer thoughts.
Hopefully you're feeling that way.
We're going to do this one more time,
Count to 6,
From the bottom of your spine.
Let's begin,
1,
2,
3,
4,
5,
6,
1,
2,
3,
Exhale 1,
2,
3,
4,
5,
6,
Hold 1,
2,
3.
Breathe normally again.
Now we're going to refocus our energy on our stomach and chest area.
Notice what emotions and feelings are in here.
We're going to add fear from thoughts now,
Really focus on what you're feeling.
We're going to turn our focus towards negative emotions.
We stress tension,
Pain points,
We become prepared.
We're going to bring those to the surface,
We're going to allow ourselves to feel them full.
And now as we breathe,
We're going to focus on exhaling these negative emotions,
Lifting them away from our stomach and chest area.
As we inhale for 6 this time,
Allow those negative emotions and feelings,
Those tensions and stresses to come up to your neck,
The back of your throat.
Feel them build up there.
And as we exhale,
Let them come out.
Bring that stress and tension up as we start to count.
1,
2,
3,
4,
5,
6.
Hold it there for 3,
2,
3.
And exhale for 6.
1,
2,
3,
4,
5.
Let it all out.
Hold for 3.
1,
2,
3.
So hopefully it feels like you're releasing.
Likely there's more.
So we're going to go again.
As we breathe in,
We're going to really focus on that tension,
The knots,
The stress,
The negativity.
We can now 1,
2,
3,
4,
5,
6.
Hold it.
2,
3.
And release it.
2,
3,
4,
5,
6.
And pause.
2,
3.
And breathe in on it.
Take a second to think about how you feel.
To focus on what you released and what's still there.
And you may be emptying out.
You may feel like there's still more there.
And we do this one more time.
We're really going to dig down deep and get anything that's been left over,
Any little muscles and pieces.
Any stresses,
Worries,
Anxieties.
Bring it up to your neck,
To your throat.
On the count of 6.
And 1,
2,
3,
4,
5,
6.
Hold.
2,
3.
And release 3,
4,
5,
6.
Pause.
1,
2,
3.
Breathe normally.
Things should feel lighter.
Some,
If not all,
Of the stress that you're bearing should be released.
Don't pass judgement if there's still stress and tension left.
Know that you can release it at any time.
This exercise was about coming out of our head,
Away from our thoughts,
And getting in touch with our feelings and emotions.
And trying to release some of the negative ones that are no longer serving us.
Sit there quietly for as long as you like,
And bask in the free.
Open your eyes when you feel ready.
And allow the world to flood back in,
Knowing that if at any time you need to get rid of those thoughts and the negative emotions surrounding you,
You can pause and do.
