In this brief meditation we will relax the body and mind, then create a conduit for negative energy to ground into the earth. The more you practice this visualization/meditation, the better able you will be to ward off vicarious trauma and compassion fatigue.
Let's begin by finding a quiet and comfortable place to sit in a place where your feet connect with the ground. Take a few deep breaths, inhaling through your nose and exhaling through your mouth. Feel the tension leaving your body with each exhale.
1. Relaxing the Body:
Close your eyes and bring your awareness to your body. Starting from the top of your head, consciously release any tension you might be holding. Let go of the tightness in your forehead, relax your jaw, and let your shoulders drop. Let relaxation flow down through your neck, arms, chest, and all the way to your toes, allowing each part of your body to soften and relax.
Now as your body continues to relax, even more, let’s move on to the next step.
2. Visualizing Tranquil Scenes:
Picture yourself in a serene and peaceful place. It could be a quiet beach, a lush forest, or a tranquil meadow. Engage all your senses - feel the warmth of the sun, hear the gentle rustling of leaves, smell the soothing scents around you. Let this imagery envelop you in a sense of calmness and tranquility.
As you relax even more, from your head to your toes, and from your toes to your fingertips, let’s ground all tension remaining in your body.
3. Connecting with the Earth's Energy:
Now, imagine a grounding energy running from your root chakra, located at the base of your spine, down the back of your legs, deep into the center of the earth. Visualize roots extending from your body and anchoring you securely to the Earth's core. Feel the stabilizing energy flowing through you, grounding you in the present moment.
Breathe deeply and slowly.
4. Placing an Icon at the Earth's Center:
Envision an icon that symbolizes you at the center of the Earth. This could be a personal symbol, an image, or anything that holds significance for you. Picture it radiating with a gentle, grounding energy, connecting you to the Earth's core.
5. Circulating Energy and Clearing Stress:
Imagine your energy running down the back of your legs, deep into the earth, circulating through this icon, then rising back up through the balls of your feet. As the energy ascends, visualize it carrying away any stress, anxiety, or tension from your body. Picture all negative energies flowing down through the roots into the Earth, like an electrical grounding wire discharging excess charges.
Feel the lightness and clarity as your body and mind release any burdens. Sense the connection between your grounded self and the Earth's stable energy.
Take a moment to bask in this grounded and tranquil state. When you are ready to conclude, slowly bring your awareness back to the present moment. Open your eyes, and carry this sense of calmness with you throughout your day.
Making this Mindfulness activity Dynamic
The more you practice this visualization, paired with the Widening Vision exercise, the better you will be at grounding negative energy in the moment. For example, if you’re listening to a difficult story, one that maybe has connections with your story, and your feeling emotionally activated. Breathe deeply, widen your vision by taking in the walls and the floor and the ceiling in your peripheral vision, and imagine all heaviness being drawn down from your root chakra, into the center of the earth, and then circulating back full of vibrant stable and balance energy.
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