Guided Grounding Meditation | How to Ground and Center Yourself
The Guided Grounding Meditation in a 20 Minute Fully Guided interactive version is also available for download.
Hello, Jason Cain hear and welcome to the Ancient wisdom modern mind blog and in this Article, you will learn a powerful guided meditation for grounding and centering yourself. Grounding exercises and techniques take on many forms. This technique is a visualization that will anchor you in your body and in the here and now, and it will probably quieten most of your internal chatter and anxiety.
Grounding is a very helpful quality to incorporate into a formal meditation routine. If you feel that you are especially spacey during meditation or that your internal dialogue is overwhelming while doing a mindfulness meditation for instance, try this first as a warm up, and if you want to you can also treat it as a meditation technique in itself.
ou can stand for this exercise or you can sit, if you're sitting keep your back as straight as possible and your feet flat on the floor. Whenever you have the opportunity to let go of tension during this exercise, do so. The more receptive you are during this meditation the better.
Breath and Hara
Close your eyes and take a few deep breaths through the nose and focus your attention on the hara. Learn more about the follow the link Hara
Your hara is the point a couple of inches below the navel and a couple of inches in. Let your abdomen expand in all directions like a balloon when you breathe, and imagine your breath going straight to the hara. If you have trouble doing that you can put your hand where your hara is to help guide the imagination.
Visualize your roots
Imagine tree-like roots growing out of the bottoms of your feet. Let them dig down into the Earth.
Your roots are digging past rocks and working their way towards the Earth’s hot mantle, and they are going through the hot mantle and down, into the center of the Earth’s hot molten core.
Feel the Earth’s Energy
Now imagine you can feel the energy in the Earth's core.
Allow your roots to be receptive to this radiant energy. You don’t have to do anything special, just be open to receiving this energy and feel it flowing up into your roots.
Take a couple of deep breaths, breathing though the nose.
On your exhales gently pull in the stomach muscles and let go of anything you need to let go of, sending your emotions into the Earth's core to be burned and transmuted, send your mental chatter, send your tension, resentment or anything else that is holding you back.
And as you breathe in through the nose, expand the stomach and draw in through your roots the radiant energy from the earth’s core.
Receive the fiery energy of the core of the Earth through your roots, and let it rise up through the roots,
through the mantle of the Earth,
through the crust of the Earth,
through the bottoms of feet,
through the legs,
through the genitals,
through the abdomen,
through the chest,
through the neck and through the head.
Keep allowing this to continue as you become filled with the radiant energy and becoming brighter and brighter.
The radiant light is filling you like a balloon.
Keep doing this until you feel like you are glowing with the warm radiance.
Reaching for the Stars
Let the radiant light go through the crown of your head, and the light continues to travel upward to merge with the stars and their radiant light and heat.
You are now also growing branches that are reaching up to the stars. Allow that starlight to go through your branches and your crown, filling you with starlight and you are becoming as bright as a star.
Allow the starlight to pass through your whole body and down through the roots until it merges with the Earth’s core.
On the inhales through the nose, you are drawing up the radiant energy of the Earth’s core, letting it pass through you and sending it all the way up to the stars.
On the exhales, you are drawing the radiant light from the stars, letting it pass through you and sending it through the roots to the Earth’s core.
Do this for a few minutes.
Creating Unity
You have grown and are very big, and the stars are not far away and the Earth's core is not far away.
Now, on the inhales, draw the Earth energy through the roots and into your heart area, through the feet, through the legs, through the abdomen and into the heart area.
On the exhales, draw the starlight downward to your heart area, and do this also for a minute or two.
Next on the inhale, draw both the energies from the Earth and the sky to your heart.
And on the exhales they are mixing and swirling around your heart center, and do this until you start to experience a warm and expanded feeling.
Now, on the inhales, draw both the energies from the Earth and sky to your heart, and on the exhales, let it flow from your heart to your hands and fingers.
Do this for as long as you wish or until your hands are tingling with warmth.
Bathe in the bliss for a few minutes while relaxing into it.
You will now have less internal chatter, but if any thoughts come up, acknowledge them and just let them be without judgment.
You are the sky, they are the clouds, and they will dissipate on their own, and then just bathe in the bliss again.
You can do this stage for as long as you want.
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The Guided Grounding Meditation in a 20 Minute Fully Guided interactive version is also available for download.
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