5 minute morning meditation- grounding and presence

We guide a short morning practice to ground your body, soften your breath, and let the earth hold what’s too heavy so you can meet the day with steadiness. The session blends breathwork, body scan, orientation to time and place, and a gentle reminder to carry presence forward.

• grounding through feet and seat
• slow nose inhales, mouth exhales
• releasing past weight and future fear
• visualizing worries composting into soil
• full-body scan for wholeness and calm
• orienting to place, time, people, tasks
• returning to breath as a home base
• closing with intention to carry presence

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Chapters

• 0:02 Arriving In The Morning
• 0:24 Breath As Anchor
• 1:24 Letting The Ground Hold It
• 2:01 Sensing The Whole Body
• 4:47 Orienting To Time And Tasks
• 5:29 Closing Breath And Carrying Presence

Transcript

SPEAKER_00: 0:02

Good morning. As you begin this day, take a moment to ground and center yourself. This is your time to connect with the present moment. Take a deep, slow breath in through your nose, and exhaling slowly through your mouth. Take a few more deep breaths, letting the air fill your lungs, and with each exhale, let go of any tension you may be holding in your body. Bring attention to your feet or to your seat, noticing all of the places where the ground is holding you. Notice gravity holding you without any effort of your own. If there is anything that you are holding or feeling or noticing that feels too heavy, maybe it's something from the past. Maybe a future fear. Maybe it's the emotion or the needs or the pain of someone else. Let all of that go into the ground. Let the earth fold what is not yours, what's too heavy, too big, letting all of that go into the ground. Picturing it seeping and leaking into the dirt. Knowing that it will compost and nourish the ground. Feel the weight of you. Noticing your front, your face, your eyes, your chest, noticing your back body, the back of your head, your spine, your glutes, your hips, the backs of your calves, noticing the left side, the right side, noticing the full capacity of your body, of your being, of your whole self. Noting that today and any day, any moment, here you are. You are here. You exist, you're alive. Feel all of your aliveness, your aliveness in your blood, and in your bones, in your emotions, your aliveness in the choices and the actions that you take. Noticing your breath. Noticing your feet, wiggling your toes, wiggling your fingers, wiggling your nose, looking around you to notice where am I? Noticing when you are, what day is today? Who are the people that you'll be seeing? The tasks that you'll be doing. Coming back to your breath anytime you need. Carrying the sense of grounding and peace and presence with you all throughout the day. And anytime you might forget it or lose it, remembering that it's right here, because here you are. Taking one more big deep breath, breathing in through your nose, and out through your mouth.