Hello,
Welcome to this grounding meditation.
My name is Victoria and I'm so happy that you're here.
This meditation can be done at any time of the day when you need to recenter and reconnect to yourself.
Take some time to find a comfortable position,
Something that feels grounding for you.
My personal favorite for this one is lying down with the knees bent and the feet planted into the earth.
But you can choose anything else that supports you.
As you find your comfortable position,
Take a moment to look at your surroundings.
Notice where you are.
Notice any sounds around you and then if it feels good,
Allowing your eyes to flutter shut or softening your gaze onto one point.
And then settling into this space with three deep cleansing breaths,
Taking two sips of air in through the nose.
And then exhaling out the mouth.
Let's do that again in through the nose.
Exhale out the mouth.
One last time here on your own.
Now come back to your natural breath And just start to notice the rise of your belly and chest as you inhale and the softening of your entire body as you exhale.
You can even place one hand on your belly and one hand on your chest if you'd like to really connect to this sensation.
Breathe here at your own pace for a moment and connect to your natural rhythm.
Now an invitation to connect your breath to a short mantra.
As you inhale,
Say to yourself,
I am.
As you exhale,
Ground it.
Inhale,
I am.
Exhale,
Grounded.
Take a few breaths here,
Connecting your breath with this mantra.
Taking about three more breaths here.
Now let that mantra go.
We're going to take a moment to slow the breath down.
We will be inhaling through the nose for a count of four and exhaling out the nose or the mouth for a count of seven.
Let's take a cleansing breath to prepare.
Inhale through your nose.
Exhale out your mouth.
Now inhale for 4,
3,
2,
1.
Exhale 7,
6,
5,
4,
3,
2,
1.
Inhale 4,
Exhale,
Seven.
Inhale 4 Exhale 7.
Last round,
Inhale 4,
3,
2,
1.
Exhale 7,
6,
5,
4,
3,
2,
1.
Return to your natural breath.
And take some time to observe what is happening in your mind and body right now.
Not labeling anything good or bad,
Just letting whatever is existing right now to be there.
Now take a moment to set an intention as you prepare to leave here.
Maybe something like,
I am grounded in the present moment or whatever resonates with the energy that you would like to carry into the rest of your day.
As you connect to your intention,
Place your hands on your heart and take three deep breaths to seal your intention.
Inhale through your nose.
And exhale out to your mouth.
And do that two more times on your own.
Thank yourself for taking time for a little self-care,
And I thank you for choosing to meditate with me.
I hope the rest of your day is filled with peace.
Until next time.
