Grounding Meditation
Below is a 18 minute guided grounding meditation that you can come back to whenever you like! In a time of upheaval, and global change, we may feel slightly uprooted and on unsteady ground. Of what to do, say, act as we navigate a new normal. This grounding meditation can be used anytime you want to feel a little more stable and secure (maybe when a lot feels out of control in your surroundings). We also go over simple techniques you can do anywhere anytime for a few seconds when you need to!
listen here & now
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INTRODUCTION:
0:15 - Intro & What is Trauma & how may COVID cause sense of trauma?
1:29 - Why and What is a Grounding Practice?
2:57 - Intro to Square Breathing and the number 4. Four Elements, Four Directions, Four Seasons.
GROUNDING MEDITATION:
4:00 - Meditation Begins (Skip to Here when repeating meditation)
5:10 - Grounding breath, in through belly, longer exhale through your mouth
6:41 - Square Breathing, inhale 4, hold 4, exhale 4, hold out 4. Keeping the length of breath symmetrical, but you can also start to lengthen your count and hold with practice. To keep the theme of "4" maybe see if you can jump to multiples of 4; counts to 8, then counts to 12, etc.
10:52 - Mindfulness and grounding into tactical touch
11:38 - Touching thumb to fingers - tactical mindfulness
15:09 - Ground into the Senses; Notice 5 things you see, 4 you hear, 3 you feel, 2 you smell and one you taste.
