10 minute meditation guide – spiritual grounding meditation techniques script – 2022

Meditation and mindfulness practices have become extremely popular over the last decade. Today, millions of people practice a variety of types and forms of meditation every day. These include Zen meditation, mindfulness meditation, Tibetan Buddhism meditation, meditation for focusing the mind, meditation for relaxation, guided loving-kindness meditation, body scan meditation, guided 15 minute meditation, 10 minute meditation, 5 minutes, or even one minute. That’s just to mention a few!

The benefits of mindfulness meditation influence our mental and physical health positively. Most people experience relaxation during guided meditation, reducing stress levels, cultivating focused awareness, and improving overall health over a period of time. The beauty of guided meditation is its simplicity. It takes only minutes to complete and can provide peace and tranquility in even the busiest of lives. It can provide some people with freedom after trauma (post-traumatic stress disorder) or experiences of other emotional pain, in some cases, as well as tune us into our mind and body experiences. It helps us approach life with a lot more sensitivity and care.

It allows us to filter through our minds and work through positive/negative feelings or positive/negative emotions and can completely transform our frame of mind.

It’s never too late to begin practicing meditation – and when you do a few meditation sessions you will notice how it starts to transform your entire life. Practicing mindfulness filters into our daily lives.

The guided meditation and grounding exercise below is designed to help you along your journey. Feel free to take 10 minutes out of your day to practice and reap the rewards. This meditation exercise can also be seen as a grounding exercise as it deals with finding a sense of peace, balance, and presence. It takes us out of our heads and into our bodies.

This guided 10-minute meditation practice touches on the intention of “Releasing The Past, Experiencing The Present” through physical grounding techniques. This is a great meditation to do when you feel the need for grounding. It will be especially helpful in moments of anxiety (or if you struggle with an anxiety attack), overwhelm, indecision, experiencing high stress, or a feeling of restlessness.

Experience life in this present and current time you find yourself in – create a break from stress by using meditation as a form of self-care. Give yourself a moment of stillness as a pause from your busy life.

Grounding meditation – calming 10 minute meditation

We have recorded this meditation for you – so simply follow the link below, or click on the image and press play.

Share the link with others that you think might benefit from it!

Disclaimer: The recording is on Insight Timer – a meditation app. It is a completely free app, so give it a download and explore all the other options.

10 minute meditation for focus

Alternatively, we have also created a transcript of the recorded audio – feel free to print it out and share it as you would like!

Hi everyone and welcome back. So today we are going to move through a grounding meditation just a few moments to bring ourselves back to the present moment. 

So before we get started just finding a comfortable position either seated or lying down and preferably finding your position on the ground so feeling the ground beneath you. 

Otherwise if this is not accessible to you, then just settling in wherever you are. We close the eyes here. Gently bringing our awareness to our breaths. Becoming aware of every inhale as you fill up. Feel the belly feel the chest rise. Exhale all the way out. Just simply let everything go.

Let’s take three more like that together, sealing off the lips, inhale through the nose nice big breath in – exhale out the mouth. Two more. Inhale. Exhale. Last time, inhale. Exhale. 

By becoming aware of our breath we just taking our consciousness and our awareness away from our thoughts away from our worries away from our feelings and allowing ourselves to drop into this moment, here and now.

And it’s so easy to dwell on the past, to worry about the future. So can you simply let that go. 

Can you let go of the group that might be holding on… to what was, to will be. Can you untie and detach yourself from what has happened and what is yet to come. 

By doing so fully and completely dropping into the present moment. There’s nowhere else you have to be but here. 

So just feeling yourself here. Feel your body grounded and rooted into the floor beneath you. Feel how the floor supports you. And how it allows you to let go of all these worries by drawing it out of your body. 

So allow anything that’s coming up for you now that doesn’t serve you in this moment. Allow it to dissolve into the floor beneath you. And with this feel how your body becomes heavier, becomes more relaxed. Feel how it releases tension and stress by becoming soft. 

And feel how you are more rooted and grounded in this moment. Feel the stability that the floor is providing and in moments when your mind might become a little bit more busy in moments where the body calms down and the mind ramps up… I just present a short reading to you. Take what you will from it and leave the rest.

Nostalgia. The bittersweet moment. Moving with curiosity to everything we approach… because everything has many sides, perspectives, and dimensions to it. Therefore, curiosity leads knowledge. There’s always something new to learn, to experience, to feel. 

When we find these moments. We allow ourselves to feel the depth of these experiences. We allow ourselves to dive into it fully. 

So a reminder to stay curious, to explore, to discover, to grow and expand. Because this is truly where the lesson in openness and vulnerability lies.

How we notice everything is changing, all rearranging around us in moments of anxiety of overwhelm. Here’s a reminder to find your root, to find your centre. Nostalgia. A bittersweet moment of what once was. To cherish, to hold, to love. 

And knowing… that we do not need to hold on to this. We can release and let it go. And experience life as it is happening right here, right now. 

Taking a moment just to bring your awareness back to your breath.

Maybe feel how it has changed, how it has shifted or transformed. Perhaps it’s a little bit slower. More at ease. Deeper in the body. Maybe the inhale and the exhale is slightly lengthened out and then just feel the state of calm and ease wash over you and know that this state of being is accessible to you at any time, at any place. 

And then once you are ready. Please don’t rush take all the time you need here. Really enjoy… cherish this moment. 

You can simply and slowly just blink the eyes open and have a beautiful day or evening further.

10 minute guided meditation script pdf

 Download the guided meditation script pdf.

10 minute guided Grounding meditation script – “Releasing The Past, Experiencing The Present”

About the meditation teacher:

Bianca Carmen Schulz

Content Writer for MeditationDNA as well as Yoga & Meditation instructor with a professional dance and performing background, offering guided visualizations to tune into the mental realm by plugging out of the physical realm.

My meditations aim to invite openness into the mind and body by allowing thoughts and breathe to flow through the body. Specializing in Meditation and Movement for Athletes and High-Performance Artists.

Looking for more guided meditations?

Find my meditations on Insight Timer!

If you like the meditation scripts check out Mindfulness Exercises below by clicking on the image below.

200 Guided Meditation Scripts

About author: bianca

Yoga and meditation instructor, holistic personal trainer, nutritional advisor, website and content designer, blog writer, professional dancer, performing artist, voice-over actor, and choreographer.