5 Min Grounding Meditation

Hello everyone, welcome to this community mini of the Mindful in Minutes podcast. So as you know, on the first of every month, we do a mini meditation five minutes and any and all ad revenue that is generated on this episode gets donated at the end of the month to an organization near and dear to my heart or one of your hearts. So this month we are supporting the Bridge for Youth, especially with Pride coming up later this month here in the Twin Cities. I really wanted to highlight this organization again. The Bridge for Youth is for LGBTQ youth age 10 to 17 who are experiencing homelessness here in my community of the Twin Cities. So the center offers a hotline, crisis counseling, transitional programs, and various ongoing support and counseling. So for more information on that organization, I will put the link in the show notes. What they're doing is really beautiful and important. So if that is speaking to you or an organization that you could benefit from, I would click the link in the show notes. So we're going to do a five minute grounding meditation today. So go ahead and get comfortable. Can create a long spine, soften the shoulders. There's any little movement that you need to do to get a tiny bit more comfortable. Feel free to do that. Then we'll take three deep cleansing breaths. So just inhaling through the nose and open mouth exhale sighing out and release the breath. Go ahead and do that two more times. Just inhaling through the nose, open mouth, exhale, sigh it out, let it go, and then bring your awareness to the tip of your nose, right at the tip of the nose. On the inhale, feel that cool air move into the body at the tip of the nose and feel the warm air leave the body at the tip of the nose. Just focusing right at that space where the breath enters and leaves the body, allowing each inhale and exhale to be full but smooth and effortless. As you breathe, feel the breath just moving into your body, going to all of your cells, all the different parts of you, filling you up with that fresh oxygen and exhaling, releasing anything that feels heavy or that you're ready to let go of today. As you continue to breathe, bring your awareness to the points of contact between your body and the ground beneath you. Feel these points of contact between your body and the ground, and in your mind's eye, visualize roots growing down from these points of contact down through the floor and deep into the earth. Watching these roots growing down far and wide, grounding you, anchoring you, and from the base of your spine, visualize the largest root yet, growing down from the base of the spine down into the earth, goes all the way down, it connects with the earth's core, kind of wrapping around it. And from this large root, you see the color red coming up through that root to the base of your spine, activating a sense of groundedness, of presence, of security. Just continue to breathe, bringing up those sensations of groundedness, of security, of comfort up through your roots, and then releasing back down through the roots, anything that makes you feel heavy or uncomfortable or unwell, and just sit and be and breathe, connected with these roots down into the earth, bringing up whatever you need and releasing whatever you don't. And taking a final moment here, we'll begin to return to our bodies by taking a big deep breath in through the nose, and then open mouth exhale, sigh it out, letting go. Ending your practice by telling yourself three times, I am grounded and I am safe. Thank you so much for joining me for this mini meditation, and I hope you have a beautiful day.