Grounding Meditation for Emotional Balance

About this practice

Use this when you need to settle your emotions and find calm A guided session of about 7 minutes, suited to all levels. Nothing is recorded and no account is needed.

What happens, minute by minute

0:00Find a comfortable seat. Close your eyes.
0:01Take a deep breath in. Hold it for a moment.
0:03Exhale slowly, releasing any tension you feel.
0:06Notice your feet on the ground. Feel the connection.
0:10Gently bring your attention to your breath.
0:15Inhale through your nose, feeling the air fill your lungs.
0:21Exhale through your mouth, noticing the warmth of the air.
0:28With each breath, let your body relax a little more.
0:36Focus on the rhythm of your breath.
0:45If your mind wanders, gently bring it back to your breath.
0:55Picture a tree in your mind. Feel its roots deep in the earth.
1:06Imagine your roots growing deeper, anchoring you.
1:18Feel the tree's branches sway gently in the breeze.
1:31Let the movement of the branches guide your breath.
1:45Inhale as the branches rise, exhale as they fall.
2:00Stay with this for a few moments.
2:16Now, bring your attention to your hands. Feel their warmth.
2:33Imagine a stream of cool water flowing over your hands.
2:51Feel the water wash away any stress or anxiety.
3:10Let the water flow down your arms, through your shoulders.
3:30Notice the weight of your arms as they relax.
3:51Now, bring your attention to your chest. Feel its rise and fall.
4:13Inhale deeply, filling your chest with air.
4:36Exhale slowly, releasing any tightness in your chest.
5:00Stay with this for a moment, allowing yourself to relax.
5:25When you're ready, gently open your eyes.
5:51 Wiggle your fingers and toes, and take a moment to feel grounded.
6:18Thank yourself for this time of calm and grounding.
6:46Gently return to your day, carrying this sense of peace with you.
7:15You did well.

Meditation is a practice, not a treatment. If you are dealing with ongoing distress, please also reach out to a professional.