[MP3 Download] A Grounding Moment Meditation (for when you're holding so much)

Staff notes: We'll embed video from YouTube and provide mp3 audio file for download here at the top

TRANSCRIPT

Hi, it’s Dr. Jennifer. I’m so glad you’re here.

If you’re listening to this, it probably means you’re holding a lot—maybe more than most people even realize. So this is a moment just for you. A small pause to care for your nervous system, because you deserve that, too.

Let’s begin.

If it feels comfortable, you can gently close your eyes. Or keep them open with a soft, resting gaze—just letting your eyes land lightly on something nearby.

Let’s take a slow, deep breath in...

And a long, slow exhale out.

That’s it. Let’s do that again.

Inhale...

And exhale. You can even let out a soft sound, like “ahhh,” if that feels good. Let the vibration help you release a little more.

Now bring your awareness to your forehead.

Notice if there’s any tension there.

See if it feels safe to let it soften...

...just a bit.

Now your eyes and your jaw.

We tend to hold a lot here.

Can you allow that space to ease, even slightly? (see if you can?)

Take another breath in...

And a long, generous exhale out.

Now your neck and shoulders.

Maybe they’ve been holding the weight of the world.

Let them drop.

Feel the tension begin to melt away.

Another breath in...

And exhale...

Feeling gravity hold you.

You don’t have to hold everything right now.

Now bring attention to your chest and your stomach.

Maybe you notice tightness or fluttering.

Maybe it feels still.

Whatever’s there—just notice it, with kindness.

As you breathe, see if you can invite a little more softness in.

Let your breath move gently through that space.

Inhale...

Exhale...

Now scan down through your arms, hands, your hips, your legs...

Let everything soften.

Let it feel a little heavier/lighter, a little more at ease.

You’re doing beautifully.

Now just breathe here with me for a few more moments.

There’s nowhere else to be.

Nothing to fix.

Nothing to do.

Just this breath.

And this one.

And this one.

And now, if it feels right, hear these words:

I am whole.

I am complete.

I am enough.

I am worthy of rest.

I deserve to take up space.

Let them land gently, however they land.

You don’t have to believe them right now.

Just receive them.

Take one more slow, deep breath in...

And a long, full exhale out...

And when you’re ready, slowly open your eyes... or return your gaze to the room around you.

You did it.

You took a moment for you.

And I hope something inside feels just a little lighter.

I’m right here with you.

You’re not alone.

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If you found this meditation helpful, you can "like" it by clicking the heart in the bottom right corner. If you have any questions about this exercise, you can reach out to us at Support@TransformationsTherapyCenter.com.