Patrick de Kamper

Heerhugowaard, Netherlands

Princess

London, United Kingdom

Becky Toodzio

Joanna Malsem

Judy

Port Orange, FL, USA

Doug

Purling, NY, USA

Jessica

Sant Pere de Vilamajor, Spain

Ray Huntley

Olympia, WA, USA

Yemaya Camille

Raymond

Barbara

Farmington, MI, USA

Leanne

Vancouver, BC, Canada

Donne Davis

California, United States

Jenni Sunshine

Chico, CA, USA

Erin Morris

Lynn Thomas

Bill 

Santa Fe, NM, USA

Stacey Rae Gibbs

Brentwood, (Los Angeles) USA

Kirsten

Abbotsford, BC

Ground yourself with visualization and box breathing to release morning anxiety and find inner stability.

English

Ease anxiety and racing thoughts that show up at the start of your day with this simple morning grounding meditation. In just 10 minutes, you'll set yourself up for the day feeling centered, present and calm.

Morning Grounding Meditation

 Good morning. With everything happening around us, it is so common to wake up feeling maybe a little bit anxious or with racing thoughts, unable to focus. So let's go ahead and find a comfortable seat and we'll bring some grounding into your morning. With a nice tall spine, place your hands in your lap, a little tuck down to your chin. Soften your shoulders back and down. Bring some lightness into your face and just begin by noticing your breath. It doesn't need to change. Just observe how these sweet inhales draw in some fresh energy for your day. And the supportive exhales are there to bring grounding in and help you feel into your body and release what no longer serves you. As you breathe into your body, start by just noticing if there's anywhere in your body that feels tense or tight this morning. And there's no need to wrap a story around that. We're just observing. Now notice any thoughts in your mind that are pulling you away from the practice or pulling you out of your body here. Those could be expectations, judgments, fears, your to-do list, any of that stuff. Let's start to create some space here by stretching your mind forward outside of your body. And now once again just breathe into your body. Now bring your awareness to the base of your spine and your hips. This is where our root chakra resides. A place where so many of us can feel out of balance. Let's start here by creating a tree trunk underneath the entire width of your hips. So imagine there's a tree trunk coming right out of the bottom of your body and it's stretching all the way down into the earth beneath you. It doesn't matter if you're in a high-rise apartment or where you are in this moment. That tree trunk of yours has the power and the ability to move all the way down into the earth, reconnecting you to a grounding sensation, to the power of your root chakra as it supports you in feeling safe, secure, and trusting. Keeping this tree trunk attached to the entire width of your hips, just continue to sit and breathe. Each inhale directs your attention to the tree trunk reaching right down into the earth. Each exhale invites a deeper sense of groundedness. Continue to breathe naturally if that's what serves you this morning or I'll invite you to join me in a four-part breath. First take a deep, deep breath in. Big old exhale out. Inhale for four, three, two, one. Hold the breath for three, two, one. Exhale for three, two, one. Hold empty for three, two, one. Again breath in, hold, exhale, hold empty. Inhale for four, hold for four. Exhale for four, hold empty for four. One more time breath in, hold, exhale, hold. And bring yourself back to your natural organic breath. Noticing once again how that tree trunk attached to your hips is keeping you drawing downward into the earth. The awareness of your breath is keeping you present and in your body. For a moment longer here, just continue to breathe and observe any subtle shift that happens in your body through the inhale and through the exhale. You might notice a little expansion in the chest, ribs and belly as you take air in. You might even notice your seat get even heavier on each exhale as you release whatever's not serving you today. If and when your mind gets full again here, you're welcome to bring it back to that four part breath. And as you keep your awareness on your breath, just start to get curious about how you're feeling now. If anything has shifted from when we first began this practice, connecting once more to the grounding sensation that you created, the awareness of that grounding cord beneath you and the simplicity of your breath moving through your body. When you're ready to complete the practice, bring your palms together in front of your heart. Take a moment to end in gratitude for showing up to ground. Welcome this grounding sensation to stay with you for the rest of your day. Thanks for joining me.