Better Me with BodyByBree
Better Me with BodyByBree
Grounding Meditation for Beginners
Take 8 minutes out of your day when you may be feeling stressed or overwhelmed to practice this short guided meditation to help you balance your energy and get grounded.
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Are you looking for a space where you will learn to improve your mental strength, emotional health and heal your insecurities from the inside out? Take the first step to living a more meaningful life with the Better Me with Body by Brie podcast. I'm your host, brie. I'm a certified personal trainer, entrepreneur and mother of three. I've helped empower thousands of women to take action through fitness, nutrition, meditation, personal development and aligning thoughts with action. This podcast is for those who are ready to feel inspired and motivated to live a more purposeful life. Let's grow together.
Speaker 2:Welcome to this grounding meditation. I don't know if a lot of you know that I am actually a certified mindfulness and meditation coach as well as a health coach, and I love incorporating meditation into my practice. I love teaching clients about it. I have my kids meditate. I have a lot of children's meditations on this podcast as well, if you're interested. But I really feel like helping you understand how to ground and center yourself when you're feeling a little anxious or a little flighty is so powerful. So this is a quick 10-minute meditation that you can get in and get out and get on with your day, but I promise you will feel the effects of constant meditation if you make time for it. It is such a blessing in my life and I hope it can be in yours as well. Before we start our guided meditation, I just want you to understand why meditation is so powerful. So meditation is effective in reducing blood pressure, decreasing anxiety, improving pain tolerance, raising mood and also counteracting the harmful effects of stress. So in this meditation I am going to refer to spiritual, but it's actually defined here in this practice as whatever gives you meaning in your life. So you'll need to think of a short phrase that is meaningful for you, and I'll talk a little more about that in a moment. But I want you to kind of have that in mind for this quick meditation, and you might not feel any different during this session, but I promise you will experience the physical and psychological benefits of meditation, especially if you engage in meditation regularly over a period of time and you're very consistent with it. So during this meditation session, you will need to remain awake. The meditation process can often lead to sleep and it can be used for the purpose of falling asleep, but this time the objective is to experience the relaxation response which occurs when you're awake. So choose a position that is comfortable, but not one that will lead you to fall asleep. You might wish to sit upright in a firm chair, stand leaning on a wall, kneel on the floor, sit cross-legged, but whatever that is for you, find a position that is comfortable and one that allows you to remain awake. As you find a comfortable position, I will continue to talk for just a minute.
Speaker 2:Once you're familiar with the meditation process, you'll be able to meditate on your own, unguided. There really is no right or wrong way to meditate. The most important thing that you can do is to bring a passive attitude allowing, not forcing, experiencing, not controlling. Don't worry about meditating the right way. Just let it happen, however it happens, without worrying about the outcome. It is normal to have many thoughts going through your mind throughout the process of meditation, and that's completely okay. Just acknowledge the thoughts and bring your attention back to the phrase that you will be repeating. It doesn't mean that you're doing anything wrong.
Speaker 2:When learning to meditate, you can begin with short sessions. Five minutes is a good starting point and you can work your way up to longer sessions as you become more comfortable and more skilled. So, before we begin, I want you to think about your own personal spirituality. Think about what gives you meaning. You'll need to select a word or a short phrase it can be up to five words, if that helps that is meaningful and that can be repeated within the time it takes to exhale. For example, if religious faith is significant and meaningful for you, you might wish to repeat part of a prayer. Or if nature holds deep meaning for you, you might want to repeat a word or a phrase relating to nature or mother earth. Your meaningful phrase can relate to love, happiness, family, faith or anything that is important to you. So I'm going to give you a minute to choose one word or one phrase and mentally repeat this phrase during the meditation. For example, my phrase for this is going to be I am held. Take a moment now and choose a meaningful word or a short phrase, and by now you'll have found a comfortable position. Small adjustments are okay, but try not to move around too much. The meditation you are about to do will be about eight minutes. Keep your meaningful phrase in your mind and I'll tell you how and when to repeat it.
Speaker 2:Let's begin. Close your eyes or focus your gaze on one small area. Start by relaxing your muscles. Unclench your jaw, relax those shoulders. You can even stretch your neck. Let your head fall. When thoughts come to your mind, disregard them. Instead of having judgment, turn your attention back to your body and give yourself grace. Let your muscles become more loose and relaxed, starting with your feet, your ankles, your lower legs. They're starting to get heavier and looser, maybe feeling a little warm. Relax your knees and your upper legs, up your pelvis and your torso, your back and your shoulders, your arms, your hands, your face and your head. Feel your body just loose and relaxed you have nowhere else to be but here.
Speaker 2:Turn your attention now to your breathing. Turn your attention now to your breathing. Notice each breath, without trying to change your breathing in any way. Just observe as thoughts arise, acknowledge them and let them go, returning your attention to your breathing. Notice the rise and fall of your chest, breathing naturally and slowly. Notice your breath as it flows gently in and out of your body without any effort in and out of your body without any effort. Acknowledge your thoughts and focus again on your breathing. Interruptions are normal. Just let these thoughts go and return your attention to your breathing. Now, think of the meaningful word or phrase you selected and say this word or phrase in your mind as you exhale Each time you breathe out. Say the word or phrase. Say the word or phrase.
Speaker 2:I am held, or whatever your phrase is. As your thoughts wander, gently bring your attention again to repeating your meaningful statement with each out breath. Continue repeating the word or phrase each time you exhale, feeling your body getting heavier and more relaxed, feeling the calming emotion behind your word or phrase With passive acceptance. Continue to focus on the word or phrase you chose, repeating it each time you breathe out, allowing distracting thoughts to float by.
Speaker 2:You are completely present and in tune with your body. Now slowly begin to reawaken and turn your attention on your breathing. Notice your calm, smooth breaths in and out. Allow your awareness to turn now to your body Calm and relaxed. Notice how your body feels. Wiggle your fingers and your toes. Become more aware of your surroundings. Let your attention turn now to your thoughts. Back to normal conscious awareness, normal attention to thoughts. Sit quietly for a moment with your eyes open, enjoying the feeling of relaxation while gradually reawakening. Adjust your position slightly. Take a moment to reflect upon the experience of meditation. Notice what it was like. Notice how you feel. Notice how you feel free from worries about how well you did, knowing that whatever happened was the correct and natural response for you. In this moment, I want you to wiggle your fingers and your toes, roll your shoulders, let your head hang to the right roll to the left stretch out a little bit if you feel the need.
Speaker 2:When you're ready, continue on with the rest of your day. The light in me sees and honors the light in you. Have a beautiful day. Thank you for watching.
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