Ground yourself through a body scan and a rhythmic breathing exercise to calm your nervous system and find peace.

English

This grounding meditation, which includes a breathing exercise, supports you in centering yourself during times of overwhelm, a busy day, a stressful situation, or when feeling restless. Whether you're at home or work, you can practise this meditation while seated or lying down, allowing you to find a period of calm. Take a moment to connect with your body, focusing on gentle inhales and slightly extended exhales to cultivate a sense of calmness and inner balance.
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Grounding Meditation And Soothing Breath For Calm

Hello and welcome. This is going to be a brief check-in and I'll also be offering breathing exercise for more calm and relaxation. I invite you to sit comfortably or you could also lie down. Just make sure that you are comfortable. To start with, let's take a deep breath in and exhale deeply. You may also want to place the hand onto your belly and notice as it's rising on the in-breath and unfolding on your exhale. Inhale again, filling up your belly, filling up the ribcage and the top of your chest. And then exhale, let go of the used air. Now I just invite you to feel the body, as much of your body as you can. Notice how your feet are feeling against the ground, the sitting bones. Notice the sensations in your back and shoulders and the arms, your head, the face itself, notice the skin. Notice if you are wrinkling your forehead, and maybe ask yourself if there's anything that could soften right now. The breath is still flowing in deeply and out softly. Maybe you are now getting more familiar not only with the breath but also with body sensations. Perhaps you are sensing some tension in particular areas, maybe a bit of twitching, maybe some compression, maybe some pulling somewhere, just notice that. And in other areas you may be sensing openness, simple sensations, just like feeling the weight of the body on the ground. And there also may be parts where you're not sensing much, just know that that's okay also. And perhaps with your next breath, allow your awareness to just run through the entire body and as much as possible send your breath to all the parts of the body. Filling up on your inhale and allowing the body weight to arrive more onto the mat with your exhale. Inhaling to enlarge the body, inflate the body within breath and as you exhale, letting go, release. And now we will, with a very simple breathing exercise, allow the nervous system to calm down just a bit more. So we will be counting the length of the breath. So on the inhale, I'll be counting to four and on the exhale, we'll aim to lengthen the out-breath, so I'll be counting to five. Let's just aim to synchronize our breathing. Let's take a breath in first and exhale all the way. And now inhaling over the count of four. Inhale one, two, three, four. Exhale over the count of five. Exhale over the count of five. One, two, three, four and five. Inhale one, two, three, four. Exhale one, two, three, four, five. Breathing in one, two, three, four and exhale one, two, three, four. Exhale from the belly also. Breathe in one, two, three and fill up all the way. Exhale one, two, three, four. Deep exhale. Last one. Inhale one, two, three, four. Exhale one, two, three, four. Releasing and now just breathe in your regular rhythm. Allow the breath to flow uninterruptedly, softly and gently. Connect back to sitting bones. Feel your spine and notice what's happening for you right now on the level of the body, breath and mind. And just know that you can always return to the breath whenever you're feeling agitated or stressed. And I'm wishing you a great day.