Welcome to Rise to Realize guided meditation to stay calm and grounded.
Find a comfortable place to sit down.
Place your feet flat on the floor,
Palms facing down,
Resting on your lap.
As you are getting comfortable,
Take a deep breath in,
And when you're exhaling,
Close your eyes and start relaxing your body,
Beginning with your feet.
Relax your feet,
Ankles,
Knees,
And legs.
Now relax your upper body.
Your belly,
Stomach,
And chest.
Now loosen the tension in your arms,
Relaxing your elbows,
Wrists,
Hands,
And fingers.
Now slowly release the tension from your neck and shoulders,
Then relaxing your head and your face.
Take a moment and notice a slight relaxation happening in your body right now.
And then take a deep breath in,
And when you're exhaling,
Bring your attention to the bottoms of your feet.
Slowly feel the floor underneath your feet.
As you keep your focus on the bottoms of your feet,
Notice what's happening in your mind.
Slowly observe what kind of thoughts are going through your head right at this moment.
What kind of stories,
What kind of images.
To do this,
Maybe.
Or maybe ideas are running through your mind.
As you observe them,
Flow through your mind,
Through your head.
Simply notice and acknowledge whatever is going on in your mind.
Slowly observe the thoughts in your head.
Now take a deep breath in,
And slowly exhale these thoughts and images out of your head,
Out of your body,
Into the floor,
Through the bottoms of your feet.
Connect with your feet,
Connect with the floor.
Let's do this one more time.
Take a deep,
Deep breath in,
Hold it for a few seconds,
And slowly exhale,
Consciously releasing the thoughts and the images out of your head,
Out of your body,
Into the floor,
Through the bottoms of your feet.
Now just place your focus back to the bottoms of your feet.
Connect with the floor,
Feel the floor underneath your feet.
And while you're keeping your focus there,
Bring your attention to your heart,
To the center of your chest,
And observe what kind of emotions are arising at this moment.
What kind of emotions are you experiencing?
Slowly notice,
Acknowledge whatever is arising from your heart.
Maybe it's fear,
Maybe you're feeling stressed,
Anxious,
Or maybe overwhelmed or panic.
Simply take a step back from all those emotions and observe them,
Notice them,
Acknowledge whatever is coming up.
Whatever is coming up,
It's very natural.
They are your emotions.
Simply acknowledge these emotions and feel them.
They are part of your life.
They are your natural reactions to situations and people.
Can you just notice them?
Be it a fear,
Stress,
Anxiety,
Even panic.
Can you just notice them and sit with them?
Yes,
Look at them.
Look at them without any judgments.
As you're acknowledging these emotions in your heart,
Coming from your heart,
Take a deep breath in,
A deep breath in into the center of your chest,
And slowly exhale these emotions out of your body through the bottoms of your feet into the floor.
Simply let them go.
Let's do this one more time.
Take a deep breath in into the center of your chest,
Acknowledging all those emotions that are arising from your heart,
And simply exhale them.
Slowly exhale these emotions out of your body through the bottoms of your feet into the floor,
Letting them go.
Now slowly place your focus back to the bottoms of your feet and feel the floor underneath your feet supporting you.
The earth is supporting you.
Feel the strength of the earth underneath your feet.
Keep your focus there on your feet,
On the bottoms of your feet.
Now slowly bring your attention to your body.
Do you sense any tension in your body right at this moment?
Do you notice any tight spots,
Any contractions?
Are there any areas that you feel that you are holding tension?
Simply notice if there is any.
Watch any tension in your body.
Simply take a step back from your body and notice all these things in your body,
The sensations,
The physical sensations,
The tension as an outside observer.
Simply notice where you're holding the tension in your body,
Located.
Without taking any actions,
Simply accept the tension in your body as you are noticing the tension and the area that you are holding the tension in.
Take a deep breath in into that area.
A deep,
Deep breath in.
Hold it for a few seconds.
And when you are exhaling,
Release that tension.
Let that tension go out of your body,
Through the bottoms of your feet,
Into the floor,
Out of your feet,
Into the floor.
Again,
Let's do this one more time.
Notice where the tension is.
Take a deep breath in into that area of your body where you are holding that tension.
And simply exhale.
Slowly exhale that tension,
That physical sensation out of your body,
Through the bottoms of your feet,
Into the floor.
Let that exhale bring your focus back to the bottoms of your feet and feel the floor underneath your feet.
Again,
The ground is so strong,
So supportive.
Feel it.
Feel that supportive energy flowing into your body.
Now feeling very relaxed,
Slowly open your eyes and come back to the room and consciously anchor yourself on this calm and grounded state.
Feeling that strong floor,
Strong earth underneath your feet.
Stay healthy and well.
