This practice can be done seated,
Lying down,
As long as your feet,
Legs and arms are uncrossed so you are open to receive the benefits.
Start off by drawing your attention inwards and telling your mind that you want this to work,
That you want to take the elevator down from your mind into the awareness of your body to be exactly where you are and benefit from the resources that you have available.
When you're ready,
Close your eyes and begin to draw your focus deeper inwards towards the lower half of your body,
Focusing on the breath,
Expanding on the inhale into the stomach and see if you can allow your hips to relax,
Feeling your legs relaxed and bring your attention now all the way down to your feet.
Try to press into your feet now,
Into the shoes and into the ground,
Doing a slight pressure so you feel the surface beneath your feet.
And with the imagination,
Pretend that your feet could grow roots all the way through the floor.
Imagine your feet could grow roots all the way down into the layers of the earth,
Imagining the dark mud,
The rocks and just keep bringing the attention back to imagining that these roots could grow all the way through and stabilize you exactly where you are.
Now let's add an element with the breath.
Start to breathe as deeply as you can into the stomach.
Start to inhale so the stomach expands when you inhale,
The sides of the ribs expand.
And then on the exhale,
See if you can allow yourself to become more heavy,
As in surrendering your weight to the chair below you to be directly connected now to where you are.
And bringing your attention again to the feet,
Imagine that like a plant you're drawing up all the nutrients,
All of the available resources from exactly where you are into your body and into your awareness.
And just like a plant gathers the nutrients it needs to flourish and bloom in its own purpose,
Imagine you're doing that now.
With the breath,
You're pulling up the resources,
The presence,
The connection to where you are now.
And you're feeling that expansion into the center of you.
You're feeling all of the resources being gathered up into your body.
You're feeling the stomach and the sides of you expand with the inhale.
And with the exhale,
You're feeling the connection to being exactly where you are in your chair,
In your station,
And in your environment.
And now I'd like you to draw your focus above you,
Above the top of your head.
And imagine that there is a light.
And imagine this light comes down and surrounds your head and your shoulders,
Behind your chest,
In front of your chest.
And then start to match the breath to that imagination,
Focusing the breath into the chest area,
Into your sense of willpower.
And feeling the shoulders drop down away from the ears,
Feeling the expansion behind your chest into your upper back.
And then keep imagining that that light surrounds you and encapsulates you in your own bubble,
Where you get to focus,
Where you get to have your own shield that will press away anything that is not relevant for your tasks.
Anything that would distract you just gets bounced off of this light shield that's surrounding you.
And now see if you can bring together both elements.
Feeling that lightness in the upper part of your body,
Of the shield that surrounds you,
Of the expansion of your chest.
And that welcome heaviness that is starting with your stomach down to your hips,
Connecting you to exactly where you are,
And extracting the resources from the environment where you are,
To transmit and produce the necessary results.
Feeling that combination,
Restoring you to your purpose,
To your intention,
And producing the effective results of both of these energies.
And again,
Concentrating the breath to the stomach,
To the sides of the ribs so they expand,
To the welcome heaviness of being rooted down.
And then to the shield that surrounds you,
To protect your focus,
And to feel that light expansion,
And release the weight off of the shoulders.
And then slowly start to come back by rubbing your hands together,
Feeling yourself creating that warmth,
Creating the willpower and the motivation to continue the feeling of productivity and pride throughout your day.
