Centered And Grounded

This guided meditation is designed to help you ground yourself in your body and soul through gentle movement and visualisation.
From a rooted, stable and safe place, we will explore gentle movements through the lower back, middle back, and shoulders, releasing tension and finding freedom.
This meditation is ideal for those seeking to feel more grounded, connected to their body, and release physical tension in a gentle, mindful way. It is suitable for all levels of experience.

Transcript

Hello,

Welcome to this meditation.

My name is Verena and today's meditation is about grounding yourself in your body and your soul.

There will be a little bit of movement in your upper body involved so let me just guide you through it.

Lean into it,

Enjoy the flow and this meditation.

And whenever you are ready,

Find yourself in a comfortable seated position,

Either on a cushion,

On a chair,

On the floor.

And while you are seated comfortable,

Try also to straighten your back,

To lift your chin a little bit higher.

So imagine a string is going from your pelvis up to the crown of your head and you're lifting yourself up so that you are in a gently receiving mode.

And whenever you're ready,

Gently close your eyes.

And I invite you just to take a deep inhale through your nose and deep exhale throughout your mouth to start this meditation and arrive in the moment.

Deep inhale and just arrive in this moment.

And let go of everything now,

Let go of your thoughts,

Let go of what has been so far,

Let go of what will be next.

And gently start to observe your breath.

Just observe how the breath is flowing naturally through your body and arrive in this moment.

Let's just accept what is right now in this moment.

We just take a little moment to pause now.

To pause from what has been,

To pause before we move on.

And right now,

There is nothing to do,

Just to be in this moment.

And just observe your breath and feel into the body posture you are in today.

I want you to put your focus now on the area where your pelvis is facing the cushion,

The floor,

The surface you're sitting on.

Feel into the area where the skin touches the surface.

And let's imagine that we have big,

Strong roots which come from our pelvis area,

Our sitting bones,

And go down into the earth,

Into the universe.

And these beautiful roots,

Imagine them like the strong root from a beautiful tree.

And they just ground us and we let go of the weight.

We are melting down onto the floor because we know we are safe,

We are rooted.

Take a moment to visualize that you have strong roots in this beautiful posture you are in right now.

This is our anchor.

This is where our body is rooted,

Where we are safe,

Where we can let go.

And feel the weight of your pelvis.

Feel again how you are sitting today.

Maybe you can feel the shape of your pelvis.

You feel how the skin is touching the surface.

And you can imagine that the roots are connecting us to the earth.

Enjoy this connection.

We are rooted any time we allow it.

And keep this feeling of being rooted.

And I invite you now to gently start to move your lower back just a little bit.

Maybe from side to side.

From side to side,

Easy,

Gentle.

Or to the front and back.

You're bringing your attention now to your lower back.

Just observe what you can feel here.

Maybe there are areas of tension where you would like to give gentle movement into it.

And you explore gently the movement of your pelvis.

And the beautiful thing is,

We can really lean into this movement.

We can let go because we are rooted in this.

With our beautiful roots connecting us with the earth.

Having stability from our core,

From our pelvis,

Our sitting bones.

So we can freely explore the movement of our lower back.

Beautiful.

Enjoy this little movement.

Very gently,

Easy,

No rush.

And then come back to stillness in your lower back.

And just observe.

Observe the feeling in your lower back.

Just observe.

And you feel again the stability from your pelvis.

How you sit on the floor,

How we are rooted.

And with this feeling,

You start to explore very gently your middle back.

This is the part underneath your shoulders,

Between your shoulders and your lower back.

Sometimes it's difficult to explore where this part really sits.

We lose a bit feeling of it in our day-to-day lives.

So take that as a chance.

Out of curiosity,

See how you can move your middle back.

Maybe side-to-side movements.

Shift front to back.

Our little circles in this area.

And then you can explore underneath your ribcage,

Underneath your shoulders.

Slightly above your lower back.

And as we are rooted,

You can now also imagine that your body starts to be like a leaf of the tree.

The tree has strong roots and the leaves and the beautiful crown moves freely when there's the wind blowing.

Maybe you can take this picture of allowing your upper body,

Your middle back now,

To move gently in the wind.

Beautiful.

You don't need to force anything.

Just be curious what you can feel here,

Where your middle back is.

How does it feel today?

And you slowly come back into silence,

Into stillness.

And once again,

You just reflect and observe.

How does your middle back feel in this moment?

You are still rooted.

You have these beautiful roots connecting the earth with our pelvis.

We are stable.

And let's explore together now our strong upper body,

The area of our shoulders.

Bring gentle movement into this area.

Maybe you scroll your shoulders a little bit.

You shift your shoulder area from side to side.

Back to the front.

And you explore this beautiful area of our upper back.

This is usually the area which we can feel quite well.

We are using it so often in our lives.

And I invite you here to bring as much softness into this area as you can.

There is nothing to do.

You can let go of any tension in your shoulders in this area.

And just very,

Very gently imagine how the wind is blowing.

Use a leaf.

Enjoy how flexible you move in the wind.

Very soft,

Very gently.

And you explore the front,

Your ribs,

The back,

Your shoulders.

Beautiful.

And very slowly you come back to stillness.

See how this little movement of you,

You have created,

This little wave in your body affects you.

What impulses maybe come out of it.

And feel again into this area.

What can you observe?

How does it feel today?

And we are still rooted.

We are still anchored.

We have stability from our beautiful roots.

And we now can also explore how it is to move our neck and head.

Send your attention to the back of your head.

Come back into this area now and explore very gently the movement,

The range of movement from your head,

Your neck.

Maybe you do little circles or you just bend your head from left to right.

Maybe you look over your shoulders to the back.

Just very gently observe the flow of movement here.

And your body tells you exactly what is the right thing in this moment.

And let's slowly come to stillness again.

Feel in this delicate area of your neck and head and see what the movement made with you right now.

How does it feel?

What can you observe?

Maybe this body part is a bit warmer.

Just observe.

There's no right or wrong.

And remember,

We have the stability of our beautiful core,

Of our roots.

And I invite you now to make use out of this stability,

This rooted anchor we are having,

And invite your whole upper body in a gentle movement.

You might want to start from your lower back,

Go over the middle back,

The upper back,

Your shoulders,

And your neck and your head.

And you're sitting with your sitting bones strongly and firm on your cushion.

You're rooted and you can let go now in your upper body.

You can let go and enjoy the movement of the whole upper body.

Maybe it's the time where you also want to add your arms gently moving because they respond to the movement of your spine,

Of your back.

And keep this moving,

Keep this exploration.

And I want you to take three deep inhales through your nose and exhale throughout your mouth in your own rhythm.

And with every exhale,

You let go more of any tension and you lean into the movement you are just creating.

So take a deep inhale.

And exhale,

Lean into the movement,

Enjoy the flow you are creating.

Let go in your upper body.

Another deep inhale.

And exhale,

Invite the movement in your upper body.

Your body leads and you're just following.

If there are small movements or big movements,

It doesn't matter at all.

Just find your flow,

Your freedom in this movement and let go.

Enjoy that you are stable,

That you are rooted.

And like leaves,

You can move freely in your upper body.

And last time,

Inhale deeply.

And exhale.

Just let go,

Flow in your upper body.

And let go,

Flow in your upper body.

Enjoy the movement.

And very gently and in your own time,

Let the movement become smaller and smaller.

Your hands might want to rest on your thighs or knees again.

And music,

You fade out the movement in your upper body,

Gently,

Easy.

And slowly,

Slowly,

You come back into stillness in your body.

Just arrive back in this stillness.

And we take a last moment to reflect,

How does it feel today?

How does our body feel?

Anytime we can anchor ourself,

We can root ourself.

Our posture helps us a lot to give this signal to our body.

So remember,

You are always rooted.

When you're standing,

The beautiful roots connect the earth with your feet in a sitting position.

We just lengthen these roots to the pelvis area.

And you are stable,

You are safe.

And we can be anytime like leaves in the wind and just move freely.

In our upper body,

Where we so often hold so much tension.

And we can enjoy this moment of being a leaf,

Because we know we are rooted,

We can let go.

And maybe you want to take this reminder in your day and just sometimes bring back a little bit gentle movement in your upper body whenever it feels right.

And with this experience,

We are soon closing the meditation.

We are taking three deep inhales through our nose and exhale throughout the mouth.

And with the last exhale,

I will guide you,

You gently open your eyes.

First inhale.

Taking the experience,

Breath out,

Let go.

Enjoy this feeling of your body right now.

Another inhale.

And exhale.

Slowly prepare yourself to open your eyes and arrive back in the moment.

Last inhale.

And you gently open your eyes,

Slowly,

Slowly.

And just take a moment to reflect,

Listen to your body.

Maybe it feels right to stay a little bit longer in stillness.

Or you might want to explore some gentle movement again.

Maybe also standing up.

Whatever your body tells you right now,

Go with this information and let you be guided by your body.

And with that,

I wish you a beautiful day.

Thank you very much.

See you next time.

Bye.