Stress Relieving Meditation

Your Weekly Meditation Plan

Sunday – Grounding


06:00 am

Today you will do a grounding meditation exercise. Grounding techniques will help you feel balanced and centered. It helps you connect to the earth and the nature. Just like breathing exercises, grounding is a basic form of meditation and also used for preparation for other types of meditations. But you can also practice it alone and it will bring you a great feeling of stability and balance.


So go to your chosen place in your house. For this exercise you will sit on a chair with your feet placed flat on the ground. Make sure that your back is straight yet relaxed. Close your eyes and take a couple of cleansing breaths.


Now turn your attention to your feet. Imagine that from underneath your feet, small roots are starting to grow out. The roots are slowly growing longer as they penetrate your skin. Allow them to go through the floor beneath you. This exercise must be done slowly so you really get the chance to feel that the roots are a part of you. Follow the roots as they grow longer and through the different floors in your house or apartment. Now let the roots penetrate the soil as they work their way thought the earth. They will continue to grow until they reach the very center of the earth. Imagine a giant globe of powerful energy at the center and let the roots plug into this energy.


Now imagine that as you inhale, you are absorbing energy from these roots. Let the energy slowly move their way up through the roots for every inhalation that you take. Let them then reach you feet, and try to really feel the tingling sensation of energy coming through your feet and into your legs as it moves up through your entire body. Feel the energy filling your body with warm and healing energy. Feel the steadiness of this absorption process. Let it all work naturally and in perfect harmony.


Do this for 20 minutes and then slowly pull back your roots from the center of the earth. Visualize the roots being pulled back through all the different layers they went through until they reach your feet and slowly merge with them again. Continue your day feeling much more centered and grounded.



02:00 pm

Get ready for your daily short breathing exercise. Take a break from your day and then go to a quiet place where you can be alone for 5 minutes. Sit down and close your eyes. Inhale while counting from 1 to 7 and let the air fill your stomach. Hold the air while counting to 10 and then exhale for another 7 seconds. Do this 5 times and then go back to your day with new energy that will last for the rest of the day.


09:00 pm

Now it is time for your second grounding exercise of the day. So find a chair and place your feet flat on the ground while keeping your back straight. Close your eyes and take a few breaths to empty your mind and still your body.


Feel a tingling sensation under your feet as roots are starting to grow out of them. Allow the roots to penetrate your feet and the ground beneath you. Feel the roots go through the different materials of the different levels of your house until they reach the soil. Use your imagination to make the experience as real as possible. Try to feel the texture of the soil as the roots work their way to the center of the earth.


Now they have each the bright energy globe at the center, they start to absorb energy from it, and guide it through the roots and towards your body with every breath that you take. Feel the energy enter your body through your feet and feel how it spreads to every little part and cell in your body. Allow the powerful energy to fill and fuse with your own energy field.


Continue this exercise for 20 minutes and then pull back the roots from the ground and back into your body. Now open your eyes and feel the pleasant feeling of being connected and balanced.



Final Word


You’ve made it through the week… Congratulation! Creating a new habit is one of the most difficult things, so take a moment to feel proud of yourself.


Repeat this weekly plan and make meditation a natural part of your life. After a couple of weeks, or even already after the first week, you will start to feel much more relax on a daily basis. You will feel this inner calmness and things that used to make you upset will no longer have the same influence on you. You will also start to experience better sleep and a higher energy level during your day.




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It is a very good idea to keep a meditation journal where you will document all of your activities and the results that you get. Include everything that you can think of, such as what you had difficulties with, if it made you feel relaxed and calm or if you had trouble focusing. Write everything down in your meditation journal, so that you can look back and thereby really notice any improvements.



Share Your Story


Did you complete today’s training? How did it go? Share your story and experience.


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