Welcome.
My name is Jeremiah and this is a grounding morning meditation to reset the nervous system and steady your energy before the day begins.
There is nothing you need to change right now.
No version of yourself to become.
Just a moment to return to your body.
Find a comfortable seated position,
Feet on the floor if possible,
And allow the spine to be tall but not rigid.
Allow the hands resting somewhere that feels natural to you.
And when you're ready,
Gently close your eyes.
Take one slow inhale through your nose and a long steady exhale through the mouth.
Let that be the signal that you have arrived.
And begin breathing in through the nose for a count of four.
One,
Two,
Three,
Four.
And exhale slowly for six.
One,
Two,
Three,
Four,
Five,
Six.
Inhaling for four.
Exhaling for six.
Longer exhales will tell the nervous system it's safe to soften.
Continue this pattern,
Inhaling for four,
And exhaling for six.
And if your mind starts planning the day,
That is okay.
Just return to the count.
Breath is always now.
And let go of the counting.
Allow your breath to return to a natural rhythm.
And now bring awareness to your feet.
Feel where they make contact with the floor.
And notice the weight of your own body being supported here.
You do not have to hold yourself up alone.
The ground is doing that for you.
Bring attention to your legs,
Your hips,
And your spine.
Your shoulders are softening downward.
Your jaw is unclenching.
Let your body receive gravity.
Grounding is not effort.
It is allowing yourself to be held here.
And notice if there's any subtle activation in the body.
Tightness in the chest.
Quickness in the breath.
A sense of urgency.
Without trying to fix it,
Just simply observe.
The more we practice noticing activation without reacting to it,
The more capacity we build to meet life as it is.
Not as we fear it might be.
Not as we hope it will be.
Just as it is.
Take one deeper inhale.
And a long,
Steady exhale.
You are allowed to begin your day from steadiness.
You are allowed to move slowly,
Even in a fast world.
You are allowed to respond instead of react.
And for the next few breaths,
Continue on your own.
Either return to the four inhales,
The six exhale,
Or simply sit in your own stillness,
Trusting your body to regulate.
And begin to deepen the breath.
Gently wiggle your fingers and your toes.
And when you are ready,
Slowly open your eyes.
As you move into the rest of your day,
Remember,
Grounding is not something you achieve once.
It's something you return to again,
And again,
And again.
And anytime you feel rushed,
Overwhelmed,
Or pulling outward,
You can pause,
Breathe,
And come back into your body.
That is the practice.
Thank you,
My friend.
