Let's get started with a grounding meditation.
So give yourself some time to ensure that you are comfortable and warm wherever that you choose to do this exercise.
So maybe you bring yourself to lie down on your back or maybe you'd rather sit down.
Allow yourself the time to make any movements and adjustments or to fidget if you need to so that in a few moments you can find stillness for this meditation.
Take a deep breath in through your nose,
Filling up your belly,
Your ribcage,
And your chest.
Open your mouth and sigh it out.
Notice any sounds around you in the space that you're in and outside of the space that you're in,
Allowing whatever sounds,
Whether of people or nature,
To be present without any need for you to know where they're coming from or even what they're attached to.
Simply listen and be aware of your surroundings.
Take a deep breath in through your nose,
Letting it expand within you.
And on your exhalation,
Soften and release,
Starting to observe where your mind,
Where your thoughts are,
Perhaps noticing all the pieces of you that are scattered across different thoughts,
Different subjects,
Different to-do lists.
See if you can draw all those pieces of you closer and closer,
Bringing your awareness to the present moment as you inhale deeply and exhale completely.
Being aware of how you feel and how you arrive into the moment physically,
Mentally,
Energetically,
And even emotionally.
Know that you are safe in this space to start to put some of the weight down that you don't need.
You are free to just set it down for a little while or maybe even just start to consider what it would feel like to let something go,
To release it,
Even if it's just for a little bit,
Especially if it's no longer serving you.
Inhale deeply,
Let go.
Start to settle into your reason for being here in this moment,
Your intention.
Maybe you do so by simply noticing the physical body,
The mind,
The emotions,
And consider what aspect of your life or perhaps your body or your mind needs particular attention.
Ask yourself what part of you needs to ground to feel tethered and held,
What part of you could use a little bit of softness.
Maybe you base your intention around that.
Inhale deeply and let it go,
Keeping your attention as connected to your breath as you possibly can.
Without the need to change anything at all,
Simply notice the rhythm of the in-breath and the out-breath without the need to manipulate or to make it even more purposeful.
Let yourself breathe in through the nose and out through the nose or the mouth,
Watching your breath as if it were the most interesting thing you've seen all day.
Observing the pull of the inhale and the push of the exhale and becoming so involved with what's going on with your breath that you start to become aware of subtle differences in the inhale and the exhale.
Perhaps one is a little bit longer than the other.
Is there any space for you to linger between the in-breath and the out-breath?
Give this moment your full attention and see if there's any space for you to soften.
Inhale,
Exhale.
Let your breath be.
Let yourself be more and more present,
More and more aware,
More and more grounded.
Can you start to feel more connected to the earth?
And even if you do not feel a sense of grounding within the breath,
Can you start to imagine feeling the gravitational pull of the ground every time that you exhale?
So as you notice the spaces within the body,
Can you let yourself soften into them?
Notice where you are in contact with the ground and feel how your body meets the ground and it's supported,
Not hard and rigid,
But soft,
Gentle,
At ease.
Deep inhalation through your nose,
Let it be more and more expansive.
Long exhalation through your nose or your mouth as you drop more and more toward the earth beneath you,
Giving into gravity,
Letting the muscles of the body soften,
Letting the tissues and the organs relax,
Almost as if you were offering the weight of your body to the earth so that any energy that is no longer needed can be released and transmuted.
Inhale,
Exhale.
Tap into the process of simply allowing.
And as you do so,
Consider the qualities of feeling grounded.
Even if you don't feel fully grounded in this moment,
What do you associate with being grounded,
With being calm and quiet and nurtured?
What would it be like to embody these qualities in your body,
Your mind,
And your spirit?
Inhale deeply and release,
Inviting your intention back in.
Consider once again what part of me could use more grounding.
How would it feel to invite this earthy sense of being present,
Being fully aware,
Being fully here into my life?
Drawing your attention closer and closer to your center,
Whatever that means to you.
Perhaps it is a physical part of your body,
Like your heart,
Your stomach,
Your spine.
Maybe it's something else.
But can you start to imagine a deep awareness between the center of you and the earth,
A deep rooted connection?
You can even visualize roots growing between you and down,
Down,
Down onto the earth,
Knowing that this deep connection is always there and available for you to tap into when you remember to breathe and return to the present moment.
Rest with this knowing just for a little bit longer.
Inhale deeply through your nose,
Feeling front to back,
Side to side,
Top to bottom,
Perhaps hold at the top and let it all go.
Hold at the bottom if you'd like as well.
And as you return to the present,
The space that you're in,
Start to bring a little bit of movement back into your body.
Maybe your neck moves side to side or you roll your shoulders.
Perhaps you choose to move your fingers and your toes or stretch out even.
Stay truly connected to this moment just as it is.
And eventually,
Perhaps you bring your palms together in front of your heart or you can rest both hands on top of your heart center,
One palm on top of the other.
And just feel this deep rooted connection just one more time.
And once you feel ready,
Start to open your eyes once again.
