Welcome.
We're going to practice a longer grounding meditation today.
I've also recorded a shorter version that you can use on the go or as a reminder.
This practice that we're going to do right now is a much more in-depth deep dive into a somatic grounded connection into present time,
Connecting to the earth and to your earth star chakra.
This is a wonderful practice to do when you have a bit more time so that you can really cultivate a strong connection to your grounding cord and therefore to yourself and to the stability and support and presence of the earth that's always there as an incredible resource for you.
There are so many different ways to ground and we're going to go through a couple of versions today.
But above all it's just creating that connection so that you can feel it and so that your body can feel that support.
And once it's in place you know it's there and you can connect to it throughout the day whenever you need it.
So letting yourself arrive first by just noticing how you are and coming into your body and your breath as much as you can.
We're not going to try to get rid of our stress or tension or busyness or whatever you find or your fatigue or your heaviness.
You're just making room for however you are in this moment and welcoming all of yourself into your body,
Into your breath,
And into your rooted connection with the earth.
This practice is not about getting to a certain kind of state,
Like getting to be peaceful or settled.
It's really about cultivating a beautiful connection to your grounding cord so that you are resourced no matter what's going on around you or within you.
So we make room for all of our experience and we just notice how we are.
And with each exhale you're just starting to let the earth hold you more and more.
Feeling your two sit bones and tailbone connecting down into the earth.
Feeling your pelvic floor,
Your perineum start to sink into the rooted connection with the earth.
And bringing your body and your awareness into your lower connections downward.
Bring your awareness of your body into your low belly.
Bringing your awareness of your body into your legs and your feet,
Your sit bones and your tailbone.
We spend so much time in our culture in our head,
Above the shoulders,
Thinking,
Planning,
Tracking.
And there's so much resource and capacity and wellness that we can access inside ourselves when we bring our awareness into our low body.
Let's just do three full breaths into the lower body.
We call it the dan tien in Asian traditions.
It's a space between the navel and the pelvic floor in between the front and back of the body.
You can imagine a golden goose egg there.
And on the inhale,
It expands.
On the exhale,
It shrinks.
On the inhale,
It expands.
On the exhale,
Your whole lower body just sinks into the earth a little bit more again.
And as your awareness arrives down into your belly,
Really on a cellular level,
Not in your mind looking down at your belly,
But actually residing in your lower belly,
In your pelvis,
In your sacrum,
In the bones of your pelvis.
Once you do that,
You start to actually feel the energy of the earth underneath you.
Might feel warm,
Or just very alive.
Sometimes people can feel like an infusion of energy and wellness coming up from the earth into their body through their lower body.
Good.
And now we're going to visualize our grounding cord.
And there are many ways to do this.
Some people visualize a hoop skirt that goes around their waist and goes wide and rooted all the way into the core of the earth.
Sometimes it's helpful to imagine a massive pyramid that you're actually sitting on top of,
And energetically it comes up into your pelvis,
Into your spine,
Into your navel area.
It's like you're sitting on it,
And it's got this really wide rooted base that goes all the way into the core of the earth.
Right now we're going to also imagine,
Even if you've already imagined one of those two,
The pyramid or the hoop skirt,
Inside of that we're going to connect a column of light or roots of our grounding cord that connect to our two sit bones and our tailbone.
So we're plugging them in like a three-prong socket into the earth.
We're plugging our bioelectric magnetic system of our beautiful human body into the biomagnetic resonance of the earth.
Just like a piece of machinery that's large or runs a lot of voltage needs to be grounded in order so that it doesn't fry and it can run that much voltage,
We are also these large multi-sensorial energetic beings that need to be grounded in order for us to be well as we navigate our lives.
So plugging in to your grounding and from your sit bones and tailbone,
Letting your roots or a column of light start to descend down out of your pelvis down into the earth.
I invite you to extend your awareness about 12 inches down into the earth and breathe up from that place.
We're connecting into the energy of the earth.
You don't have to get too detailed about whether or not you're on the third floor of a building or if you're going down into rocks or soil.
It's more of the energetic gravitational support of the earth that we're bringing our awareness down into and breathing up from.
So your awareness is about a foot or 12 inches down in the earth and you're breathing up from that place into your open pelvis and on the exhale you're just letting your body sink into that connection more and more.
And now I invite you to drop 10 feet down with your awareness into the warm vital life-giving steady support of the earth and breathe up into your body from that place.
And then from 20 feet down breathing up feeling the warmth and the vitality of the earth coming up into your body.
With each breath your body's getting more stable,
More relaxed and allowing the healing force of gravity to help your body release any tension or holding or agitation that it might be carrying from your day,
Your week,
Your year.
And now from 50 feet down breathing up into your body,
200 feet down and then you just start to let your awareness drop,
Dropping,
Dropping down into the core of the earth where you feel so much aliveness and warmth and vitality.
There's a love in the core of the earth that we can connect to,
Plug into and then breathe up into our body.
So you can imagine it like a column of light or roots that reach all the way down into the core of the earth,
Plugging into a spot with your name on it in present time and breathing up from that place.
Just like a tree receives nourishment from the earth up through its roots,
Up through its tall trunk,
Filling up the whole body,
We're doing the same.
We're breathing up from the core of the earth into our open pelvic floor,
Into our sit bones and tailbone,
Into our spine,
Into our breathing body and that light and luminosity and wellness starts to fill us up from the depths up into our body.
And if you notice you start to think,
You once again just allow part of your awareness to be deep in the earth,
Feeling that rooted connection as if your body is just made of the earth and you are inextricably connected,
Like you're becoming a mountain,
You're connected to the earth,
You're full of its bright,
Steady presence and it's coming up into your upright spine or into your breathing body,
Lying on the earth and your body's filling up with this earth energy,
This healing,
Life-giving energy so that you're like a mountain.
You cannot be moved and the more grounded and steady your body gets,
The more flow and ease you can begin to feel throughout all your cells and even the space around you.
So we're going to connect to our earth star chakra now.
Our grounding cord runs through it,
So many of you may know the seven chakras that are known quite well in yoga and other traditions,
But there's also a few other chakras and the one we're going to work with today is called the earth star chakra.
It's a base,
A platform that our energy body sits on and it's usually found about 14 to 18 inches below the bottom of your body.
Some people visualize it as a pedestal base that your energy body is sitting on.
I like to visualize it as this giant beanbag that my energy body can just sink into and the color of the earth star chakra is a very deep red.
It's like an earthy red-brown color and you just imagine your energy body sinking down into that support.
This earth star chakra helps us incarnate fully,
Helps our spirit inside of our body feel completely held.
So our physical body but also our spirit,
Our soul,
Our energetic field,
Our awareness,
Whatever feels like the right words for you.
The energy around our body and inside our body can all be held by this support of the earth star chakra and our grounding cord just drops right through it.
So see if you can feel that now and allow yourself to really sink into it.
You don't have to hold yourself.
It's right there.
You can just dock down into it and it often potentiates that vital life-giving,
Love-giving force of the earth up into your body.
And this connection can stay with you all day whether you're driving,
Talking,
Resting.
You are being held all the time and all the support that you need is right here always.
But the more we practice this,
The easier it is for us to feel it,
To trust in it,
And to receive its vitality and warmth.
So let your grounding cord run through your earth star chakra.
Let it be rooted into the earth and let that rooted connection be received by your body with each breath.
And as you go throughout your day,
If you find that you feel challenged or stressed or in a hurry or not sure what to do,
You can just allow your attention to drop back down into this grounded pelvis feeling or seeing the vitality and light of your grounding cord and just know that it's there and feel it holding you.
And it just helps everything.
It steadies you.
It helps you come back into your center.
It helps you find your own knowing and wisdom and intuition.
And it gives your busy mind somewhere to rest in present time.
If you can feel your grounding cord,
If you're aware of it,
That means you are in present time and that is a very safe,
Wonderful place to be.
No matter what's going on,
We only ever have to relate to one moment of life at a time.
And if we can be fully present for it,
And in our body,
And in our breath,
We have so much more capacity.
And we can so much more easily find our heart and our wisdom.
So through this grounded connection,
We're going to do what's called earth circuits.
Now.
There's a few different ways to do this.
But I'm going to invite you to visualize life force energy coming up through the soles of your feet.
Now,
In Chinese medicine,
They say that the earth holds the yin energy,
The grounded,
Cooling,
Stable,
Feminine,
Nourishing energy.
And as it comes up into our body into the soles of our feet,
Up into our legs,
The marrow of our bones,
Up into our sit bones,
Where it circulates in our pelvis,
It actually becomes yang energy,
Which is life giving,
And vitalizing,
And warming and nourishing.
Comes up into our body,
It circulates in your pelvis.
And then it can release down your tailbone,
Down your grounding cord,
Back into the earth,
Taking with it any congestion,
Stagnation,
Heaviness.
So breathing in through the soles of your feet,
Receiving life force energy,
Earth energy,
Like a tree receiving it up through its roots,
Up the marrow of your legs,
Up into your pelvis,
And this time,
Let it come into your adrenals and kidneys in your low back,
Let it come into your solar plexus and navel area,
Where it can circulate and wash through.
And on the exhale,
It releases out of your tailbone,
Down into the earth,
Taking with it anything that doesn't serve you,
Or belong to you.
And third time up through your legs,
Soles of your feet,
Up through your sit bones,
And just let this life force earth energy come all the way up through your whole body,
Through your whole spine,
The whole mountain of your body sitting on the earth.
And on the exhale,
Letting everything settle down into your grounding cord and just release anything extra.
So we are receiving from the earth,
And we're releasing into the earth,
Like the in breath and the out breath.
We are supported,
We are held,
We are energized,
And we are stabilized by this connection that we've cultivated.
And we are always held,
Feeling your grounded open pelvis in a full energetic exchange with the earth.
So supported,
So vitalized,
Feeling the mountain of your body,
So strong and open.
And the world is still going on around you and there's smells and sounds,
And light and sensation.
And you can be in relationship with all of them.
You can be in the world and you can still be grounded and self-connected in this way.
And when you cultivate a strong relationship with your grounding cord,
And you've connected it,
No matter what arises in your day,
You can trust that it's there.
And you can release out of your grounding cord,
Anything extra,
Anytime you need to.
For myself,
Often in my work,
When there's a lot of energy moving and someone's in a deep healing process,
I make sure that my grounding cord is very connected.
And after the session is over,
I will imagine flushing my patient's energy or anything extra just out my grounding cord and let it release into the earth.
I bless it and I let it go and just return to my open breathing body.
Or if you go into a challenging conversation or stressful situation,
Or even a very busy place where you just feel a lot going on around you and it feels a little overwhelming,
Anytime you remember,
You can imagine just flushing all that erratic extra energy out and down,
Out your grounding cord.
The earth loves to compost that energy.
Just like trees love to receive CO2 from us and they give us oxygen in return.
The earth loves to receive and help us ground out and release anything that doesn't ours,
That feels erratic or dissonant,
Or is from the past.
You can really just let it go and then return to your sense of grounded open connection with the space and vitality of the earth underneath you.
And you can live from this grounded place and keep a portion of your attention,
A part of your awareness there all the time.
No matter what you're doing or who you're relating to,
You never have to feel disconnected.
You are always held,
It's always right there.
Bringing your awareness back into your low belly,
Feeling how it's inextricably interconnected with the earth now.
And there's so much vitality in your lower pelvis.
And whatever noises or smells or senses that your body's taking in,
You can take them in from this grounded place,
From a sense of being deeply well and held no matter what's going on.
And when our body is this grounded and supported,
You might notice that it feels much easier to keep your heart open,
That your heart is supported to be open,
And that your spine can breathe much more easily.
It's not holding itself,
It really can feel that pedestal base of your Earth Star Chakra,
Of your grounded pelvic floor.
And you can get taller and more open.
You can feel the powerful mountain strength of your body.
And your beautiful spirit and open,
Kind heart can radiate out from that held,
Supported space.
And you're not running on your own battery,
You're really being vitalized by your connection with the earth every moment.
We don't have to run here and there,
Running on our stress hormones and busy mind telling us there's always more to do and that there's never enough.
We can live from this grounded open place where we know we always have the support we need.
And our wisdom can help show us what is ours to do,
And where to put our next step in our day,
And what needs our attention truly.
On the in-breath,
Receiving from the depths of the earth up into your open pelvic floor.
And on the exhale,
Just letting your body settle into that connection with ease.
So there's strength and uprightness in your spine,
Sitting like a mountain or laying on the earth with so much stability and connection.
While there's also a sense of being held and there's a softness and an ease that we can find in our body when it is this grounded.
Letting your heart harmonize with the heart of the earth,
With the heart of life.
You belong here right now,
Exactly where you are,
Held and supported all of the time.
And breath by breath receiving the nourishment and life force and well-being that you need to live your life in the truest,
Fullest way that you can.
Feeling the kindness of the earth,
The kindness of gravity holding you,
Feeling kindness toward yourself as you sit here and breathe.
And with this grounded connection,
No matter how stimulating or even overwhelming life can sometimes be,
This grounding cord always gives you a place to release and come home.
The fine space in each moment.
Beautifully done.
Now you can go and enjoy your day or whatever's next for you,
Knowing that this rooted connection is always here and that you can call upon it and connect to it and visualize it whenever you need.
Enjoy your day.
