3 Minutes To Ground Yourself

Welcome everyone to a very quick grounding meditation.

We're going to get right into things as I'm sure we all have places to be.

And sometimes a quick meditation like this is best done without a lot of explanation.

Begin by closing your eyes.

Take a second here and become aware of your breath.

Become aware of the in and the out breath.

The movement of your body as you take each breath.

Whenever you find your mind wandering,

Bring yourself back to this feeling.

Now that we've brought ourselves into the feeling,

Brought our attention to our breath,

Let's begin to ground ourselves in this current moment.

Let go of any worries of the future or regrets of the past.

I want you to notice one feeling that you have.

Could be the connection of yourself to the ground,

Or a pain or a discomfort or warmth.

Any physical feeling that you have.

Stay with that for just a few seconds and recognize that you are here and you are feeling.

Let's move on to a sound that we can hear.

Be it the birds outside or the humming of the refrigerator.

Doesn't matter.

Find something that you can hear and focus on that.

Listen to it.

Don't think about what it is.

Just hear it.

Just for a moment.

Let's think now about how we feel inside.

Notice your mind and focus on what you are feeling right now.

Are you sad?

Are you happy?

Worried?

Note these feelings to yourself as just what they are.

A feeling.

You don't have to identify with them at this current moment.

Continue this as long as you need.

And remember to find something you can hear,

Something you can touch,

And something that you feel to ground yourself in the current moment.

Free of the worries of the future,

The regrets of the past,

And full of the joy that this single moment can bring.