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

You're burned out.

You're carrying the emotional weight of everyone around you.

You're trying so hard.

You are not alone.

If you are a parent doing all the things, searching for answers, trying to find something that will work—find some more validation and compassion here: Are You the Emotional Regulator in Your House?

Let's take five minutes to pause and take care of your nervous system.

Press "play" on the video below. Let's do this together.

Audio file available for you to download below, as well as the written transcript.

Notice what you feel.

Did anything shift?

Do you feel lighter? Calmer?

Was it hard to let go?

Did the chatter quiet down, event for a moment?

There’s no right or wrong answer. Whatever your experience was—it’s welcome here.

This is the beginning. A small, sacred step toward self-compassion.

---

A Gentle Daily Reminder

Click the button below to download the audio file of this meditation so you can take it with you. Hold yourself with compassion for a few minutes—whenever, wherever, and as often as you need.

Download mp3 file

---

GROUNDING MOMENT MEDITATION 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.

---

If you found this meditation helpful, you can "like" it by clicking the heart in the bottom right corner. And share the love by sending this to someone who you think could also use a grounding moment.

DISCLAIMER

The information provided on this website, in blog posts, downloads, and any other materials by Transformations Therapy Center is for educational and informational purposes only. It is not intended as a substitute for professional medical, psychological, or mental health advice, diagnosis, or treatment. Accessing or reading this information does not create a therapist-client relationship between you and Transformations Therapy Center.

All original content on this site, including text, graphics, logos, images, and downloadable materials, is protected under applicable copyright laws. It is provided to you for personal use. Unauthorized use or sale of this material without express and written permission from Dr. Jennifer Weberman is strictly prohibited.