Hello and welcome.
My name is Tina Stinson and I want to thank you for joining me for this quick grounding meditation for anxiety.
Get into a comfortable position and settle into your seat,
Whether you're sitting or laying down.
I want you to place your hands in the Gaya Mudra,
Which is just putting your thumb and your index finger together,
Very relaxed hands with your palms facing up,
And we're going to do a little bit of breath work.
So when you're ready,
Just close your eyes and just notice your breath and how you're breathing right now,
And we're going to just focus on slowing down the breath,
Taking deeper breaths in through the nose,
Filling the belly,
And exhaling through the mouth.
Now we're going to inhale for a count of four and exhale for a count of six,
Inhaling through the nose and then exhaling through the mouth.
Focus on breathing into your belly and expanding that belly.
Let's begin.
Breathing in,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Five,
Six.
Breathing in,
Two,
Three,
Four,
And exhale,
Two,
Three,
Four,
Five,
Six.
Breathing in,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Five,
Six.
Breathing in and exhale.
Breathing in and exhale.
Now let your breath return to normal,
And I want you to repeat after me.
I am here,
And I am safe.
Repeat this three times in your head.
Now I just want to do a quick body scan.
I want you to bring your attention to your feet,
And I want you to press them gently into the floor,
And if you're laying down,
I want you to just focus on the support of the surface that you're lying on.
Remember the earth supports you.
Now bring your attention to your hands,
And put your hands back in that mudra,
Your thumb to your index finger,
Press them together,
And say,
I choose calm.
Just repeat that three times as you press your fingers together.
I choose calm.
Now I want you to rub your palms together to create warmth,
And then I want you to cup them over your heart,
And say to yourself,
I carry this calm with me.
My energy is protected.
And as you're feeling into your heart center,
I want you to imagine just this big protective golden bubble surrounding you.
And as you step into your day,
I want you to imagine yourself wrapped up in this safety.
Anytime you need to feel this comfort and this safety and this support,
I want you to again put your fingers back into that mudra,
Your thumb and your index finger,
And say to yourself,
I am safe.
Let's end with a deep breath in through the nose,
A little sip,
And then a big exhale.
Namaste.
