THE FOURTH STATE5 Breath Grounding Meditation: I Am Safe, I Belong, I Am Magnetic
A 6-minute guided grounding meditation made of five breaths, each longer than the last. You settle through your feet and sit bones, place a hand where you feel tension, and pair each breath with an affirmation: I am safe, I belong, I am at ease, I am grateful, I am magnetic. A short practice for between meetings or before something that matters.
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Inside this practice
- Grounding through your feet and sit bones, with an exhale released as sound.
- Five breaths that lengthen round by round, starting with inhaling for six, holding for four and exhaling for six, up to a 10-count inhale with a hold.
- Hands placed on your belly, heart or any area of tension.
- Five affirmations in order: I am safe, I belong, I am at ease, I am grateful, I am magnetic.
- Arms lifted, palms up, on the final breath.
- A gentle return with your fingers, toes and a shoulder shake.
Getting the most from it
- Sit with both feet on the floor if you can. Lying down also works.
- Say each affirmation silently or out loud. Either counts.
- Match your breath to the counts, but if a hold feels strained, shorten it.
- Repeat it any time you notice you are rushing, bracing or scattered.
How the practice begins
Opening transcript
0:09 We are going to take five deep breaths to recenter. Let's begin by grounding our body. If you're seated, make connection with three points of contact with the earth. The bottom of your feet, the bottom of your sitbones, and take a deep breath in, closing your eyes.
0:32 On the exhale, I invite you to make a sound, releasing some energy, and just feeling your body for a moment. Noticing if there's any tension, if there's any energy in your body present now.
1:09 Taking our first deep breath together. Inhaling for six. Holding for four. Exhaling for six. Placing your hand on your belly or your heart and reminding yourself that you are safe. Repeating I am safe.
This is the opening of the practice, from YouTube captions. For the complete transcript, open the video on YouTube and choose Show transcript under the description. Open on YouTube
Frequently asked questions
How long is this meditation?
6 minutes 44 seconds.
Why five breaths?
Each breath carries one affirmation and is a little longer than the one before, so the practice builds gradually and ends with a clear finish.
What if the breath holds feel uncomfortable?
Shorten or skip them and keep your breathing natural. The affirmations and the hand on your body still do the work.
Can I use this before a meeting or a hard conversation?
Yes. It is short enough to fit in a break, and it ends with you moving your body, which helps you step back into the room.
Where can I do the affirmations without the breathing?
The Shorts page has a 13-second clip of the "I am safe" moment from this practice.
Practice a little each day.
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