When Your Mind Is Racing -5-Minute Grounding Meditation

05:52

When Your Mind Is Racing -5-Minute Grounding Meditation

by Heather Nichole

Type

guided

Activity

Meditation

Suitable for

Everyone

Plays

1

When your thoughts feel loud, fast, or hard to switch off, this short guided meditation helps you come out of your head and back into your body. Through breath, grounding, and calming visualization, you’ll create a little more space between you and the thoughts pulling at your attention. A gentle practice for overwhelm, overthinking, anxious energy, or any moment when your mind feels like it has too many tabs open.

Letting Go Practice Weight Awareness Grounding Meditation Visualization Breath Control Body Awareness Present Moment Anxiety Relaxation Grounding Technique Thought Observation Nature Visualization Present Moment Focus

Meet your Teacher

Heather Nichole

San Diego, CA, USA

Meet your Teacher

Heather Nichole

San Diego, CA, USA

Transcript

Find a position that feels steady in your body. You can be seated or lying down. Something that's comfortable. You don't need to clear your mind or make it be quiet before we begin. Let it be busy. Let the thoughts be there. For the next few moments, Imagine. You're standing outside on a windy day. The wind is moving through the trees around you. Leaves are swirling. Branches are shifting. Everything is emotion. And yet. . . Beneath your feet. The ground remains still. Take a breath in. And let your exhale stretch just a little bit longer. Feel the ground beneath you. Imagine your feet becoming heavier. Your body is settling downward other than being pulled into everything that's happening around you. The wind can move. The leaves can swirl. Your thoughts can move. And you don't have to follow every one of them. Imagine yourself walking toward a river that's nearby. You can hear the water before you see it. When you reach the edge, Find a comfortable place to sit. And notice the river moving past you. Or leaves floating on the surface. Each time a thought grabs your attention, Imagine placing it gently onto one of those leaves. No need to decide whether that thought is important. Simply notice it. Place it on the water and watch the river carry it a little further downstream. As another thought comes up. Place it on another leaf. And watch it move. You aren't trying to empty the river. You're simply letting things move instead of holding every thought inside of your body. Take another breath. Feel the air enter your lungs. You'll your body release it. Notice your jaw. And let it loosen. Let your shoulders drop away from your ears. Your hands let them release Imagine a little more weight moving down through your body into the earth. The river continues beside you. Thoughts continue to appear. But now there is more space between you and the thoughts. Look across the water. Notice. There's a tree, A steady tree on the other side. Let your eyes rest there. And ask yourself quietly, What is actually here with me right now? Not everything that might happen later. Just now. Maybe you notice your breath. Or the chair beneath you. For the room around you. The fact that in this moment you are here. Take a slow breath in. And imagine your exhale moving down through your body. Your shoulders soften. Your hands loosen. Your belly releases. Now imagine standing again beside the river. There may still be leaves moving downstream. And you don't need to stay until the river is empty. You can leave knowing it knows how to carry things away. Begin walking back toward where you started. Feeling your feet touching the ground. One step. And then another. Notice your body becoming clearer again. You can feel yourself when you wiggle your fingers and your toes. Notice the room returning around you. Before you open your eyes, Imagine placing one hand over your chest and one on your belly. Feel the warmth of your own hand and remind yourself. You don't need to solve everything that's moving through your mind. You can meet what is actually here. One thing at a time. Take one final breath. Nice big inhale through the nose. Exhale through the mouth, Letting it go. And when you're ready, You can blink your eyes open.