Welcome to this guided meditation for strength and grounding.
In the next 15 minutes,
We'll focus on connecting with your inner resilience and grounding yourself deeply in the present moment.
Find a comfortable seated or laying position.
Make sure that you can rest fully and straighten your back so that you can lengthen through that spine.
You can rest your hands gently on your lap or beside your body.
Close your eyes and take a nice deep breath in.
And as you exhale,
Let go of any tension or stress that you're carrying.
Begin by bringing your attention to your breath.
Notice the natural rhythm of your breathing without trying to force it or change it in any way.
Feel the air as it enters your nose,
Travels down your throat,
And fills your lungs.
Then feel the gentle release as you exhale.
With each inhale,
Imagine drawing in calm and peace.
With each exhale,
Feel yourself releasing stress and tension.
Continue for a few more rounds of breath,
Allowing yourself to settle completely into this moment.
Now let's do a short body scan to further ground ourselves.
Starting at the top of your head,
Slowly bring your awareness down to your forehead.
Relax your forehead.
Bringing awareness to your eyes,
Softening your eyes,
Your cheeks,
And your jaw.
If you notice any tension,
Gently release it.
Move your attention to your neck and shoulders,
Allowing them to relax and drop away from your ears.
Continue to scan down through your arms,
Your hands and fingers,
Your chest,
And your abdomen.
Let your awareness travel down your spine,
Your hips,
Your thighs,
Your knees,
Your calves,
And finally to your feet and toes.
Feel the connection of your feet to the ground,
Solid and stable.
Now imagine roots growing from the soles of your feet,
Reaching deep down into the earth.
These roots anchor you firmly,
Providing stability and support.
Feel the strength of these roots as they connect you to the earth.
On your next breath in,
Imagine drawing up energy from the earth through these roots,
Filling your entire being with a sense of grounding and strength.
Visualize and feel this energy as a warm golden light that travels up from the earth through your feet,
Up your legs,
Filling your body with warmth and resilience.
As you continue to feel this grounding energy,
Silently repeat the following affirmations to yourself.
I am grounded and strong.
I can handle any challenge that comes my way.
I am deeply rooted in my inner strength.
I am resilient and calm in the face of stress.
I trust in my ability to navigate life's challenge.
Let's repeat two more times.
I am grounded and strong.
I can handle any challenge that comes my way.
I am deeply rooted in my inner strength.
I am resilient and calm in the face of stress.
I trust in my ability to navigate life's challenges.
And last time.
I am grounded and strong.
I can handle any challenge that comes my way.
I am deeply rooted in my inner strength.
I am resilient and calm in the face of stress.
I trust in my ability to navigate life's challenges.
Feel that strength and resilience build in your body.
Every breath in,
You draw energy up from the feet into the body,
Filling you with this deep knowing that you have all that is needed within you,
The strength and resilience.
If you are feeling stressed or challenged in any way,
You know that you can return to this.
You can come back to this energy and draw on the strength of the earth below.
Continue to breathe,
Drawing energy up.
And as you exhale,
Softening into the support to the strength that is supporting you from below.
Gently lean into this support.
Feel yourself held.
Now returning to your breath,
I invite you to notice your breath in this moment.
Watch as the breath flows in and out of the body,
Again without changing or shifting it in any way,
Simply witnessing the breath.
Notice if there's any change in the breath from when you began the practice.
Notice if you are breathing a little bit more deeply,
Perhaps expanding into the chest and the belly as you breathe in.
And feel the ease and softness of letting go as you exhale.
Simply being aware of the breath.
I'm going to start to bring our awareness back to the present moment,
Preparing to close the practice.
Feel the surface of support below you,
Whether you're in a chair or on a couch or in your bed.
Feel into the edges of your body.
Notice where your body ends and the world around you begins.
Notice any sounds around you,
Perhaps close to you at first and then further away.
Now take a deep breath into your nose.
And as you exhale,
Gently start to wiggle your fingers and your toes,
Bringing small movements back into your body.
When you feel ready,
You can slowly open your eyes,
Bringing this sense of grounding and strength with you as you return to your day.
Thank you for joining me in this practice.
Remember that you can return to this place of grounding and strength whenever you need it.
Take a moment to acknowledge that you have shown up for practice today,
To take care of yourself,
And to carry this sense of resilience with you as you move forward.
Sending much love and many blessings.
