A 10-minute grounding meditation exercise to help you find your balance and calm your nervous system; restore your mental health and wellness. It’s a very simple exercise of inhaling to a count of four, holding your breath for an equal count of four, exhaling to another count of four, and holding your breath once more for a final count of four.
Sit comfortably on the floor or on a chair, close your eyes, rest your palms face down either on your thighs, your knees, or on the ground, and complete the following ten-minute meditation exercise:
- Inhale from your mouth as you mentally count to four.
- Hold your breath as you mentally count to four.
- Exhale from your mouth as you mentally count to four.
- Hold your breath once more as you mentally count to four.
- Repeat the cycle until you reach the ten-minute objective.
You can then enhance this exercise by remaining peacefully within for another ten minutes:
- You can now resume your normal breathing.
- You are no longer counting.
Tips for This Exercise:
- As we inhale, we must first lower our diaphragm and expand our stomach until it is filled with air, we can then slowly expand our chest as we fill our lungs with air.
- As we exhale, we must raise our diaphragm and suck our stomach in as we release the air from our lungs and stomach.
- Having a metronome or a clock nearby with a tick loud enough to hear, but not too loud that it becomes distracting, is a great way of maintaining your focus and keeping a steady tempo.
- Holding our breath after we inhale should be an easy task as we are fulfilling our ego with abundance but holding our breath after we exhale might be a struggle as we are stripping ourselves of our ego—and the ego will resist—and realigning our state of consciousness with our higher self.
- If we find ourselves gasping for air or tensing up, we must reduce the count for each step in the exercise as a meditation exercise should always be peaceful and relaxing.
- As our heart rate begins to slow down, we may also increase the count to six, eight, ten, or more, but the objective should never be to reach the highest count possible; our objective should simply be to maintain a comfortable and steady rhythm and tempo throughout the meditation exercise. If we do increase the count, we must do so as we inhale and then maintain that same count for all other steps (inhale, hold, exhale, hold).