Grounded And Present

Welcome to this meditation to help you feel grounded,

Steady,

And here in the present moment.

Settle into a position that feels comfortable for you,

Either standing with your legs slightly apart for balance or sitting with both feet resting flat on the floor.

Rest your hands on your thighs and let your eyes close.

Begin with a slow,

Deep breath in through your nose,

Filling the lower belly and allowing it to gently expand.

Softly breathe out through your mouth with a sense of calm.

Take another long breath in through your nose,

Allowing the belly to rise.

Exhale,

Feeling relaxation.

Start to gently press your feet down into the floor and hold that connection for a few moments.

Take a full inhale through the nose.

Exhale through the mouth with inner stillness.

Stay with this sensation of your feet lightly pressing against the floor for a few more moments.

Silently repeat,

I am steady.

I am grounded.

I am present.

Feel the sensation of centeredness throughout your body.

Pause here for a moment to remain fully aware of this sensation.

When you are ready,

Gently open your eyes.

Notice your surroundings and any sounds you may hear.

Begin to slowly move your arms and legs.

As you shift into the moments ahead,

Stay connected to the steady,

Grounded,

And present energy.

This is a short meditation,

But feel free to extend it longer if you're practicing on your own.

You can use this grounding exercise any time.

In the morning when you get out of bed to start your day.

During the day when you need to refocus at work,

School,

With family,

Or in any situation.

In the evening to unwind,

Or before bed to help settle into sleep.

By practicing this meditation once a day,

Or even a few times a day,

Over time you'll naturally begin to relax and feel more centered.

Thank you for choosing this quiet moment of care for yourself.