5 Minute Guided Grounding Meditation

To begin this grounding, sit if you can, with both feet on the floor.

Feel the seat taking you. You are already being held.

When you are ready, you may softly close your eyes.

Notice gravity. Not as an idea. As the quiet downward pull through the bones.

We will find three felt contacts you can name with the body, not the mind.

First: the feet. Press them down a little. Let the floor push back.

What is the texture of that meeting — hard, soft, warm, cool?

Second: the seat. The back of the legs, the pelvis, the chair or cushion receiving you.

You do not have to hold yourself in midair. Gravity is already doing that.

Third: one more contact. Hands on the thighs. Or the back against the chair. Choose what is true.

Stay with those three points. Feet. Seat. Hands or back. A triangle that keeps you here.

And let the rest of the body belong to the ground.

Continue now with the breath riding those three contacts.

On the inhale, feel the floor. On the exhale, give a little more weight away.

If the mind lifts into tomorrow, return to contact number one: the feet.

Then two. Then three. The body knows the way back better than the story does.

Grounding is not a mood. It is contact. It is gravity agreed to.

If you feel floaty, press the feet again. Let the push be simple and physical.

Name the three contacts inwardly, as if counting stones in the dark.

You are here because the earth is meeting you. That is enough.

Rest in the downward pull. Let it be friendly.

Keep the three contacts. They will still be there when you open your eyes.

Now let your attention travel back. Feel feet, seat, and the third point, still true.

Open your eyes, and take this grounded body with you.