Guided Meditation
Held From Above, Grounded Below
A simple daily practice for feeling connected, supported and steady, before the day starts pulling at you.
This is one I come back to most mornings, before the day starts pulling at me. It’s simple, but it steadies everything.
It’s about feeling connected, not in some lofty, abstract way, but in a way that reminds you you’re supported from above and steady below. Held and grounded at the same time.
You begin by picturing a soft white light coming down from above, clear and calm, moving slowly through the body from the crown of your head to the soles of your feet. Then a warm green energy rises up from the earth beneath you, steady and nourishing. The two meet somewhere in the middle, and for a few minutes you simply rest in that balance.
When you’re ready, find a comfortable spot and press play. This is a lovely one to start the day with, though any quiet moment will do.
Listen to the meditation
One gentle note: meditation works best as a regular practice, not a one-off. A few minutes most days will do far more than an occasional longer session, so if it helps, let this become a small part of your daily rhythm.
What You’ll Experience
Start the day feeling steady and connected.
So much of feeling scattered comes from being pulled in every direction before we’ve even properly arrived in the day. This short practice gives you a moment to gather yourself, to feel both grounded in your body and connected to something a little bigger, before anything else begins.
Feel Grounded
Settle into your body and the steady earth beneath you.
Feel Connected
Sense the support that’s there, above and around you, without forcing anything.
Find Your Balance
Rest for a few minutes in the meeting point of steady and spacious.
Start Steadier
Begin your day from a calmer, more centred place.
Gentle Reflection
After listening, you might like to sit with these questions.
No need to answer them all. Choose the one that speaks to you, and see what comes up.
1. How do I usually let the day start, and how would I like it to start instead?
2. Where in my body do I feel most steady, and where do I hold the tension?
3. What helps me feel connected and supported on the good days?
Continue the Reflection
Sometimes a meditation isn’t the end of the conversation.
Sometimes it’s the start of one. If today’s meditation has left you feeling more open or curious, you might enjoy Book Quote Therapy, my literary companion site where books, poems, quotations and Literary Prescriptions are gathered for different seasons of life.
For this meditation, I’d point you towards these Literary Prescriptions:
Stillness : for the quiet balance of being held and grounded at once.
Awe : for sensing you’re part of something larger.
Quiet : for the space to hear yourself again.
All gentle companions for feeling a little more steady and connected.
New here? You can also download the free Literary First Aid Kit, a gentle collection of books, poems and quotations organised by feeling.
Download the free Literary First Aid Kit →