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Refresh and reset with a visualization exercise to help you settle your breath, body, and mind.

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Better mental health starts with Headspace. Unrivaled expertise to make life feel a little easier, using guided meditations, mindfulness tips, focus tools, sleep support, and dedicated programs.

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Better mental health starts with Headspace

Welcome to this exercise on grounding. My intention is that you utilize the tools in this practice to settle your mind, body, and spirit, for the purpose of feeling centered and balanced no matter what's going on around you. Take this moment to center yourself. You can continue with any activities you may be doing but if you can, find a comfortable position with your back lying on the floor. With your knees, bent, facing up to allow your body to stay active during this practice. Taking a deep inhale through your nose if that's comfortable for you, and a deep exhale blowing the air out of your mouth. Taking a few more breaths in this way. Breathing at your own pace, finding your own rhythm. Listen to what your body needs in this moment. You can put your hands on your heart, feeling your heartbeat as you take another deep breath in, and releasing it out. You can rub your chest here if you feel cold. With each exhale, I want you to let go of any tension, any muscles you may be holding on to that don't need to be held during this time. Scan down your body from the top of your head releasing the muscles in your face and jaw, your neck and shoulders. Releasing the muscles in your chest, your abdomen, and your stomach. Releasing your glutes, your legs and your feet. Letting them melt into the ground. As you do this, allow gravity to hold you just a little bit more like you are being held by the earth underneath you. In this moment, I want you to imagine tiny roots growing downward from where your body is touching the ground. These small fibrous roots tickle out of your pores and weave their way towards the center of the earth. Winding through the floor. The foundation of the building you may be in, through the dirt, the crust through mantle through the magma of the outer core of the earth. Through the molten. The farther they grow from you, the stronger they become. Until finally reaching the core of the earth. A dense iron magnetic sphere, the size of a small moon. Here, your roots are invited to connect almost like an umbilical cord to the heart of the earth. Taking a few deep, intentional breaths in this space. Breathing in and breathing out. A few more like that, breathing in and breathing out. Moving this energy through your body. Breathing in thankfulness and breathing out gratitude. Giving thanks to the earth underneath you, giving thanks to yourself for showing up to this practice. You can say thank you out loud, or just radiate that thanks with your thought. Feeling the differences in your body, in this space. Noticing if there are any changes in your thoughts or emotions. Taking one last deep breath in, letting it out with a sigh as you come back to your body. Making small movements here, wiggling your...


Duration7 min

About your teachers

  • A former Buddhist monk, Andy has guided people in meditation and mindfulness for 20 years. In his mission to make these practices accessible to all, he co-created the Headspace app in 2010.

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  • Eve is a mindfulness teacher, overseeing Headspace’s meditation curriculum. She is passionate about sharing meditation to help others feel less stressed and experience more compassion in their lives.

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  • As a meditation teacher, Dora encourages others to live, breathe, and be with the fullness of their experiences. She loves meditation’s power to create community and bring clarity to people’s minds.

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  • Kessonga has been an acupuncturists, therapist, and meditation teacher, working to bring mindfulness to the diverse populations of the world.

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  • Rosie Acosta has studied yoga and mindfulness for more than 20 years and taught for over a decade. Rosie’s mission is to help others overcome adversity and experience radical love.

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