Speaker 1: Welcome to this grounding meditation for calm and clarity. This
Speaker 1: is a nervous system reset, a moment to come back
Speaker 1: to yourself, to your breath, and to the steady support
Speaker 1: of the present moment. If you've been feeling overwhelmed or
Speaker 1: over stimulated, or like your mind has been moving faster
Speaker 1: than your body can keep up, you are in the
Speaker 1: right place for the next few minutes. There is nothing
Speaker 1: you need to fix, nothing you need to solve, just
Speaker 1: a small quiet space to return to safety. Now, find
Speaker 1: a comfortable position. You may sit or lie down, and
Speaker 1: if it feels good, let your hands rest somewhere that
Speaker 1: signals comfort, maybe on your belly, your chest, or at
Speaker 1: your sides. If you're able, gently close your eyes, and
Speaker 1: if you'd rather keep them open, just soften your gaze.
Speaker 1: Take a moment to notice something simple. You are here
Speaker 1: and right now you are safe enough to pause. Let's
Speaker 1: begin with a slow breath in through the nose and
Speaker 1: out through the mouth like a sigh. Again, inhale slowly
Speaker 1: and exhale, letting your shoulders drop one more time. Inhale
Speaker 1: and exhale as if you're letting any tension from your
Speaker 1: day fall off of you. Now allow your breath to
Speaker 1: return to its natural rhythm. No forcing, no controlling, just noticing.
Speaker 1: And now gently bring your attention to the places where
Speaker 1: your body is being supported. Notice the weight of your
Speaker 1: body against the chair, or the bed or the floor.
Speaker 1: Feel gravity holding you, not pulling you down in a
Speaker 1: heavy way, but anchoring you like roots. If your mind
Speaker 1: is busy, that's okay. If your thoughts are loud, that's okay.
Speaker 1: We're not here to fight them. We're here to give
Speaker 1: your body a new message, a message of steadiness. Now
Speaker 1: bring your attention to your feet, even if you're lying down.
Speaker 1: Imagine the whole of your awareness traveling to your feet.
Speaker 1: Notice the sensations there, warmth, coolness, pressure, maybe tingling or
Speaker 1: nothing at all. Whatever you notice is just right. Now
Speaker 1: slowly move your awareness up to your legs. Notice where
Speaker 1: your legs are supported. Notice the contact points, and if
Speaker 1: you can, allow the muscles in your legs to relax
Speaker 1: just a little more than they are right. Now, bring
Speaker 1: your awareness to your hips and pelvis. This part of
Speaker 1: the body tends to hold so much, so much effort,
Speaker 1: so much bracing. And now, if it feels safe to
Speaker 1: do so, let your hips soften let them feel heavy.
Speaker 1: Now bring your attention to your belly, and without changing
Speaker 1: it anything, Just notice, is your belly tight pulled in?
Speaker 1: Are you holding it in any way? If you are able,
Speaker 1: let it relax even a tiny bit, like you're going
Speaker 1: to give your body permission to stop performing, to stop
Speaker 1: holding everything together. Now notice your chest, your rib cage,
Speaker 1: the rise and fall of each breath. If you've been
Speaker 1: carrying stress, here, see if you you can create just
Speaker 1: a little more space, like your breath is gently widening
Speaker 1: your ribs. Now, bring your attention to your shoulders. So
Speaker 1: many of us live with our shoulders lifted, braced ready,
Speaker 1: So gently let your shoulders soften, Let them melt away
Speaker 1: from your ears. Notice your arms, your elbows, your wrists,
Speaker 1: your hands. Are your hands clenched? Are your fingers holding tension?
Speaker 1: If so, slowly uncurl them. Let your hands become open, soft, neutral.
Speaker 1: Now bring your attention to your jaw. Notice if your
Speaker 1: teeth are touching. If they are, let your jaw relax.
Speaker 1: Make a little space between your teeth, Relax your tongue,
Speaker 1: let it rest. Now pay attention to your face and
Speaker 1: your head. Soften your eyes, soften the muscles around your forehead.
Speaker 1: Imagine your brow becoming smooth, as if you're unwrinkling your mind,
Speaker 1: and take another slow breath in and out, letting any
Speaker 1: remaining tension float away. Listen to your breath. Now will
Speaker 1: gently anchor you in the present moment using your senses.
Speaker 1: This is a grounding practice you can return to any time.
Speaker 1: Will begin with five things you can feel, not see,
Speaker 1: feel so quietly in your mind. Name five things you
Speaker 1: can feel. Maybe it's the fabric of your clothing, the
Speaker 1: air on your skin, the support beneath you, the weight
Speaker 1: of your hands, the temperature in the room. Just five sensations. Next,
Speaker 1: name four things you can hear. Maybe it's the hum
Speaker 1: of a fan, a distant sound outside your breath, or
Speaker 1: even the sound of the music accompanying my words. Four
Speaker 1: things you can hear. Now, name three things you can
Speaker 1: notice in your body. Maybe it's your heartbeat, the movement
Speaker 1: of your breath, a place that felt tense but now
Speaker 1: feels calmer. Three things in your body. Now, name two
Speaker 1: things you can smell, or two things you like the
Speaker 1: smell of. If you can't smell anything right now, imagine
Speaker 1: something comforting. Fresh laundry, a warm beverage, rain, just two
Speaker 1: pleasant aromas. Now name one thing you can taste, or
Speaker 1: one taste you can imagine, maybe tea, mint, honey. One taste,
Speaker 1: and now notice where you are. Notice the steadiness that
Speaker 1: can exist even when life can be chaotic. Now, as
Speaker 1: you continue to breathe slowly and intentionally, I'll offer a
Speaker 1: few affirmations. You may repeat them silently or simply let
Speaker 1: them wash over you. In this moment, I am safe enough.
Speaker 1: I can slow down to enjoy a moment of calm.
Speaker 1: I don't have to carry everything at once. My breath
Speaker 1: brings me back to the present. My body knows how
Speaker 1: to settle. I can meet this moment with steadiness. And
Speaker 1: one more. I am here, I am grounded, I am supported.
Speaker 1: Begin to gently return. Wiggle your fingers and toes, roll
Speaker 1: your shoulders slowly. If you closed your eyes, gently blink
Speaker 1: them open, and take a final slow breath in and out.
Speaker 1: As you move back into your day, see if you
Speaker 1: can bring this calm with you, not as something you
Speaker 1: have to hold tightly, but is something that lives inside you,
Speaker 1: a place you can return to anytime. Thank you for
Speaker 1: being here, and I'll see you in the next meditation. Noma,
Speaker 1: stay