Welcome.
This is a grounding meditation for when you're feeling overwhelmed or anxious.
Find a comfortable seated position or if you prefer to lie down that's perfectly fine.
If you're seated in a chair perhaps your feet can touch the ground.
Let your hands gently rest in your lap,
Closing your eyes.
Allow your shoulders to soften.
Relax your face.
Unclench your jaw,
Putting some space between your back teeth.
Just take a moment to arrive in your meditation and feel into your body.
Feel the surface supporting you.
Notice any physical sensation.
Notice any sound.
Just arrive.
Now bring your awareness to your breath.
You don't have to change it,
Just notice it.
Notice the sensation of the in-breath and the out-breath.
Notice its rhythm.
Notice where you feel the breath in your body.
Can you take a moment here to just acknowledge how you're feeling without judgment or criticism,
Without trying to push the feelings away.
Perhaps there's a reason you're feeling overwhelmed or anxious.
Can you recognize and identify that reason?
Or maybe not.
Maybe there are just too many reasons.
And that's okay too.
Just acknowledge how you're feeling.
Just be here for a moment.
Hold yourself with compassion and allow yourself to feel.
Now could you place a hand on your heart and a hand on your belly?
Notice your heartbeat.
Notice the expansion and contraction of the belly and the chest with every breath in and out.
Perhaps your breath can deepen and lengthen.
Can you inhale to a count of four and exhale to a count of six?
Continue this rhythm of the breath if it serves you.
Just take some time here just to breathe.
Now with each exhale,
Can you imagine roots traveling from your body all the way down into the earth?
And with each inhale,
Welcome that grounded earth energy.
Each exhale,
The roots grow deeper.
Now silently repeating this mantra,
I am safe,
I am centered,
I am grounded.
I am safe,
I am centered,
I am grounded.
You can stay here in this meditation as long as you like.
And if you're ready to move on to whatever comes next,
You can release the mantra,
Knowing you can come back to it anytime.
And welcome some gentle movement,
Moving the head side to side,
Maybe wiggling the fingers and the toes,
Circling the wrist,
Maybe circle the shoulders or reach arms overhead.
And when you feel ready,
Gently flutter your eyes open.
Remember,
As you move on with your day,
You are safe,
You are centered,
You are grounded.
My deepest gratitude.
Thank you for allowing me to guide you in this meditation.
