A Powerful Grounding Meditation by Keri Gassaway

Now I'd like you to close down your eyes , if you feel comfortable , and just begin to take notice of your breath . Sitting tall , pulling your belly button towards your spine . Your chest is forward . Now give your shoulders a little roll , pulling them back . Let's just do this a couple of times as you settle in .

Now let's start by breathing in through the nose for five , four , three , two , one , and out through the mouth for five , four , three , two , one . Just repeat this a couple of rounds In for five and exhale for five One more time . Inhale for five , four , three , two , one , and let it go for five , four , three , two , one .

Now that you've connected to your breath , just keep with your natural rhythm . Begin to take notice of your body , notice if there's any areas that feel tense or in pain , and as you breathe , I want you to send your exhale to this space and , with each exhale , just allow that tension to release .

Just stay here for a moment , just breathing in and out , in and out , releasing anything you're holding in your body , releasing any racing thoughts or anxious feelings . Breathe in and exhale , release . Maybe you feel a little uncertain about the future or worried , worried there's not enough time to get things done in your day . Maybe you have fear .

Maybe you just feel tired . Each time you breathe in and out , just recognize where you are . There's no shame . Just allow yourself to notice and to feel and just keep breathing , Releasing anything that isn't serving you or bringing you peace , any thoughts that are causing you pain , causing you doubt . Just let them go as you .

Let those thoughts go with each breath . Just begin to think about the things that bring you peace . Think about the things that make you feel happy , the moments that you find yourself laughing , what it feels like when your body is at ease . Remember what it feels like when you're not rushing or hurrying .

Let's just take our focus on just being in the moment , the moment that is present , the only moment that really is the moment that is now , and just be here . As you settle into this moment , you can take a scan of your body . Start by focusing on your feet and the way they are connected to you . They are connected to the Earth .

Just feel a moment of gratitude for the way your feet serve you each day , the way they ground you to the Earth , the way they carry you from place to place , the way they help you to take a stand or to move , and just be grateful . Now you can just begin to notice your calves , your shins , your knees , your thighs and your seat .

Notice the way they are holding you up , offering support , giving you strength , moving into your spine and up your back , recognizing the powerhouse for every movement that you make , for every breath that you take , and be grateful .

Now focus on your belly , the way it rises and falls with every breath , the space in your body that holds creative power , a nurturing space that holds life , and give thanks . Now just take notice of your chest , the space that holds your heart , your feelings as you feel , your breath , and your chest and your lungs .

Just feel the gratitude for the emotion of love , for the feelings of joy , for the feeling of inspiration and hope , and even gratitude for the feeling of pain . We can only feel pain because we can feel love , be grateful for all .

The small space of your body can hold the infinite amount of breath and love that can come from this space over and over again , day in and day out , and give thanks . Now , just begin to notice your shoulders , your arms , your forearms and your hands . Maybe they feel tired , maybe they feel strong .

Think of all the things that they do for you each day , every emotion of lifting , reaching , holding , touching , hugging . The gift of connecting through your arms and through your hands , the gift of working , the gift of doing , creating . Now just begin to notice your neck , noticing how your face feels , your jaw , your cheeks , your forehead .

Just allow them to relax , giving gratitude and thanks for the ability to speak , to smell , to see , to hear , and for your mind and the power of your thoughts and ideas and the beauty that this mind is uniquely yours , thoughts and ideas that can only come from you .

As you feel overwhelmed with gratitude and peace , you can just begin to wiggle your fingers , wiggle your toes , give yourself the gift of the reminder when you're in your day-to-day activities , when you're in the hard moments , when you're in the rush , and you can come back to this , this peace in knowing exactly who you are , exactly , all of the good life that

is held within your body , from head to toe , remembering to just breathe and release , to breathe and accept , to breathe and continue moving . You can start to flutter , open your eyes , come back to consciousness . Thank you for sharing these meditation moments with me , allowing me to guide you . The light in me honors and loves and respects .

The light in you , namaste , be with us now . Thank you for moving us in the closet . Amen . I like your white suitcase .