LIFESTYLE

10 Best Grounding Meditation Scripts

A quick meditation session can help you become more grounded in the present moment and more mindful of your surroundings. 

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by Jessica Dillon
15 min read

Grounding Meditation Scripts

Meditation serves a wide array of purposes. It can help calm you down before a big event in your life or relieve anxiety or depression symptoms. At the very least, a quick meditation session can help you become more grounded in the present moment and more mindful of your surroundings. 

This is why, in this article, we’ve decided to provide you with ten short and easy to practice meditation scripts that will help ground you whenever you’re feeling agitated. 

These scripts are all under five minutes, so they can be practiced even by the busiest among you. We encourage you to take your time reading them and pause wherever you feel necessary (make sure you leave enough time for breathing).

1. Grounding Practice on the Earth

(This practice should be done outside, sitting on the earth)

Take time to make yourself comfortable where you sit today. If your hands are on the earth, take a moment to feel it, the texture, the temperature, everything about it. Become aware of what supports you. Then close your eyes and straighten your back. Allow your thighs to grow heavy and your chin to be high. Remember you are worthy.

With your hands either in your lap or still on the ground, feel the earth rise up to meet your body and hold it. Become aware of the sturdiness of the earth beneath and visualize it as it rises up and supports each aspect of you. As you sit up a little straighter, imagine the earth’s strength traveling up along your sacrum, up across the spine, steadying it, reinforcing it.

Become aware that every day of your life, the earth has been here to catch you. Remind yourself that for each day that is to come, the earth will be here to catch you. Now open your eyes.

2. Grounding Practice with the Sun

(This practice needs to be done outside, on a sunny day)
Sit or stand, whichever feels more comfortable to you. You can keep your eyes open or close them, whichever allows you more focus. Position yourself in a place with lots of sun. By doing this, you are leaving the shadows behind you and are allowing yourself to step into the light.

Gently, push away any other worries, tasks or thoughts and bring your awareness to the warmth of the sun on your skin. Specifically, focus on how the sunlight feels on your chest. Take a moment to really explore the sensation. Where does it feel particularly warm?

As you sit in the sun, imagine this warmth in your chest beginning to grow, expanded by the glorious sunlight. As it grows, the heat filters through the rest of your body, into your heart and through your belly. Gradually, it fills your every pore and strengthens it. Allows you to stand a little taller and a little brighter. When the sun has filled every last inch of your body, continue through your day and know with each step that the sun is there to guide you.

3. Grounding Practice with the Moon

(This practice can be done inside, as long as you can see the moon, but it’s best to do it outside)

Allow all the worries and thoughts you’ve amassed during the day to float away from you on the night breeze. Feel every thought that angered or upset you roll up into a ball and roll away from you as easily as it came.

Stand or sit in this place and look around you. Find the moon in your sky and begin to pay attention to it. Note the subtle differences between the moon you see and the one you expected to see. Is this one fuller? Or perhaps brighter? Notice these differences and accept them. Acknowledge that the only time you are alive in is now. Not the one you imagined, not the one that will be. You are alive now and this is the moon that exists in your time. This is your moon.

Whatever you wished for is in the past, whatever might come is in the future. Tomorrow’s moon will be different, as different as yesterday’s was. And the only time you’re alive is now.

4. Grounding Practice with Affirmations

With your eyes closed, bring yourself to a place of stillness. Straighten your back and feel every worry, anger or fear fly away from you as you find your peace. When your mind has cleared and all around you is silent, repeat the following to yourself:

I am alive.

I am present.

I am safe.

If you only thought these or whispered them the first time, now try saying them out loud.

I am alive.

I am present.

I am safe.

One last time, louder this time, and more assertive. Believe in what you are saying.

I am alive.

I am present.

I am safe.

5. Grounding Practice for Awareness

Keep your eyes open and count backwards from ten. With each number, release your worries and allow all other thoughts on your mind to grow silent.

Ten, nine, eight, seven, six, five, four, three, two, one, stillness.

Slowly begin to look around yourself, starting from your toes and traveling up your body. Become aware of each part of your body and acknowledge it for what it is. Strong and beautiful. Do this for each toe and resist the urge to rush over some parts. If you have a mirror handy, use it to explore the parts of the body you can not see and for each of them, acknowledge how grateful you are.

If you do not have a mirror, trace your fingers along each part and feel the connection ground you a little bit more.

Finally, come up to your face. Explore each nook, cavity or so called imperfections. Acknowledge that this is your face. This is who you are and who you will always be and you are good. And you are beautiful.

And most of all, you are kind.

6. Grounding Practice for Getting ‘Out of Your Head’

It’s time to give your thinking mind a break. Gently prepare yourself for this. Sit down either on the earth or floor or a chair. Sit yourself comfortably, but keep your back straight and your shoulders relaxed. You are safe and alive in only this moment. Don’t let it slip away from you. Bring your awareness to what you are sitting on, be it the earth or a chair, and focus on those parts of the body that are directly supported by the ground. Your buttocks, your thighs. Feel them grow heavy and feel the ground rise up to hold them.

Stay here for five deep, long breaths. You are home. You are safe.

After these five breaths, travel up the body and bring your attention to the chest. Here, take another ten deep breaths and feel your lungs expand with each one, until you can identify a feeling of fullness in your body. Grab onto that sensation of fullness and place it somewhere safe in your body. Carry it with you throughout your day and return to this fullness whenever you feel anxious with one, deep breath.

7. Grounding Practice for Finding Your Roots

(This practice should ideally be done outside)

Find a position that is comfortable for you, either seated or standing. Gently, straighten your back and relax your shoulders. Keep your chin high, and become aware of a readiness to fly in the back of your neck. This is the freedom of the world surrounding you.

Begin to breathe gently, and bring your attention to the part of the body that is connecting you to the ground, either the legs and buttocks or the feet. With each breath you let out, visualize your ‘roots’ begin to sprout and grow into the ground. Just a little nub on that first breath, but progressively bigger with each breath you take. Grow your roots until you can gently wiggle your body and not pull them from the earth. Find your place and become still. Once your roots have grown deep, take one more breath, then proceed going about your day, with each step, feeling those roots grounding you.

8. Grounding Practice for Attention

Stand with your eyes closed and your back straight. Keep your chin up and your gaze forward, even though your eyes are closed. Before you, begin to visualize the single, most important thing in your life today. The thing that is slipping from your mind. The thing you are having trouble focusing on, focus on that.
It can be a desire, a hope or a goal. It can be something tangible or something very distant and very difficult. It can be anything, as long as it truly matters to you.

Once you’ve identified it, begin to build a special space for it. A wall or a board to which you pin this thing. Decide if you want to embellish it in any way, perhaps add a frame around it. Or using a giant highlighter, draw a bright red fluorescent line beneath it. Add a note or anything else that you feel belongs there and once you are finished, push this wall in your mind until it is standing right before you. Open your eyes and look at your goal. See it clearly and gently make yourself aware of what you need to do in order to achieve it. Take a step. Breathe. Look at the wall. Allow the image to fade from your eyes, but never quite disappear and look at this wall ever so often, to remind yourself where you’re going.

You’ve got this.

9. Grounding Practice for Finding Calm

Allow yourself to gently find stillness. A place of calm where you can breathe in peace and slowly close your eyes. With your eyes closed, gently open your third eye and maybe see yourself as you truly are. I would like you to indulge me in an exercise of the imagination. Can you see yourself more calm? [small pause] What do you look like? [pause] Can you see yourself in an ideal, relaxing setting? [small pause] Where are you? [pause] What do you see? [pause] What do you hear? [pause] Are there any distinctive smells? [pause]

As you sit here, in this relaxed setting, can you feel yourself become calmer? [pause] I would like you to picture all your worries and problems flow away from you as you find stillness in your ideal place.

I want you to focus again on the sounds and the things you see. I want you to smell and feel the ground beneath rise up to hold you. Take a deep breath. Let the air fill your nostrils, your throat, your lungs. Then gently let it out and open your eyes, taking a little part of that place with you.

10. Grounding Practice for Positivity

I want you to close your eyes and imagine that you are in your happiest place. This can be a playground or a beach, or meadow, or even your room. All it needs to be is a place of stillness, of happiness. Imagine that you are safe in this place, that there is an invisible wall around it that will not permit any worries or negative thoughts to step through. You are safe from these thoughts and worries.

I want you to step away from this place, assured that no bad thoughts will follow you and gently walk up a hill. It’s a small hill, one that you walk over easily and at the top, you find a swing. You look around and sit in the swing like it’s the most natural thing in the world.
You begin to sway gently and as you gather speed, you begin to smile. You feel the soft breeze brush your cheeks. You feel your toes tickle the ground beneath you and with your eyes, you look at the blue sky and fly.
I want you to try and peel your smile off your face and find you can not. That the smile is stubborn and continues to exist and grow wider. And wider. You give the biggest, brightest smile you’ve ever given and you soar through the air on your swing. You fly and forget about all you’ve left behind.

With stillness in mind, you soar.

I want you to close your eyes and imagine that you are in your happiest place. This can be a playground or a beach, or meadow, or even your room. All it needs to be is a place of stillness, of happiness. Imagine that you are safe in this place, that there is an invisible wall around it that will not permit any worries or negative thoughts to step through. You are safe from these thoughts and worries.

 

I want you to step away from this place, assured that no bad thoughts will follow you and gently walk up a hill. It’s a small hill, one that you walk over easily and at the top, you find a swing. You look around and sit in the swing like it’s the most natural thing in the world.

You begin to sway gently and as you gather speed, you begin to smile. You feel the soft breeze brush your cheeks. You feel your toes tickle the ground beneath you and with your eyes, you look at the blue sky and fly. 

I want you to try and peel your smile off your face and find you can not. That the smile is stubborn and continues to exist and grow wider. And wider. You give the biggest, brightest smile you’ve ever given and you soar through the air on your swing. You fly and forget about all you’ve left behind. 

 

With stillness in mind, you soar.

 

These grounding practices are designed to help you in various settings and have almost no setting requirements (unless indicated). They are excellent as a one-time trick, but infinitely more potent if you incorporate them into your daily routine.

Sources

Relax Your Clients in Under 5 Minutes with these Guided Meditation Scripts
https://www.thecoachingtoolscompany.com/de-stress-series-relax-clients-in-under-5-mins-guided-meditation-scripts/

Free Guided Meditation Scripts
https://mindfulnessexercises.com/free-guided-meditation-scripts/

A Short & Simple Grounding Meditation Script for Beginners
https://alignedandwell.com/grounding-meditation/