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  • Writer's pictureDebbie Lee, MA, MFT

Grounding Meditation

Updated: Apr 24, 2020

With more information flooding in each hour and each day about COVID-19 and the uncertainty of whether my family or I have brought anything into our home during a walk or a trip to the market, I go back and forth between feeling calm and confident that we will get through this and then the next moment feeling anxious, scared, and helpless.

The only thing that is helping me get through the ups and downs has been meditation. It took a pandemic to get me to finally meditate on a more regular basis! Anyway, here is a grounding meditation that I find helpful when I'm feeling extra anxious and in my head a lot.

  • Find a quiet space to sit alone or with a friend or partner.

  • Sit in a comfortable position, cross legged on a pillow or on a chair with your feet on the ground.

  • Place your hands in your lap or palms up on your thighs or knees with thumb and forefinger touching.

  • Close your eyes and begin to focus on your breath.

  • Slowly lengthen and deepen your breath for several breaths noticing how you feel as you take in long, intentional breaths.

  • Begin to bring your awareness to the ground beneath you.

  • Feel where the ground and/or chair touches your body and notice how it feels beneath you. How it supports you, holds you, grounds you.

  • You are connected to the ground in this moment and you are supported in this moment.

  • Let yourself sit with that feeling of being supported and grounded and just breathe...

  • Let your breath support you. Feel how it gives you life, space, and support. Feel how your breath grounds you in this moment. Allow your thoughts and anxieties to float away and come back to your breath and the ground beneath you...Sit here for as long as you want.

  • When you are ready, slowly bring your awareness back to the room around you. Wiggle your toes and fingers and slowly open your eyes. Take this grounded feeling with you throughout our day and know it is there whenever you need it.

I hope this meditation helps all of you find more ground and support.


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