In this guided visualization,
You'll embody the wisdom of a tree.
Deeply rooted in the earth,
Flexible in your branches,
And resilient through life's storms.
If it's comfortable for you,
I'd like to invite you to do this meditation in a standing position.
If you're not comfortable standing,
Or perhaps you've just had a long day,
Maybe you've been on your feet all day,
Or you just feel like you need a break,
Then feel free to sit for this meditation.
Do whatever you need to be comfortable for the next 10 minutes or so.
You may find that you prefer to be barefoot for this meditation,
Allowing for the full experience of connecting with the earth.
Begin by standing with your feet flat on the ground,
Hip-width distance apart,
If that's comfortable for you.
Softly close your eyes,
And begin to turn your attention inward.
When you're ready,
Bring your awareness to the soles of your feet.
What sensations do you feel in your feet as they are connecting to the ground?
You may want to rock your body back and forth and side to side to find the position where your weight is equally distributed across the four corners of your feet.
With your arms resting gently by your side,
Scan your body slowly for any areas of tension,
Areas of unrest or stress.
Gently approaching that sensation,
If you can,
With awareness.
Noticing,
Does it grow or does it release?
Feeling it together with your gentle breathing.
What effect does that have?
See if you can be content with the sensation as it is,
But just investigate it,
And then send some kindness and compassion down that way.
Now turn your attention to your breathing,
Without attempting to change it.
Just noticing,
Is it fast and labored,
Or is it slow and steady?
Just take a few moments to observe your natural breath.
Now let's take three grounding breaths.
Inhaling through the nose,
And exhaling through the mouth.
Take a deep breath in,
And a deep breath out.
Breathe in with awareness.
Breathe out with strength and purpose.
Last time,
Breathe in deeply,
Pulling the breath into your stomach,
Feeling your ribcage and lungs expand.
And now breathe out,
Pushing all the air out of your lungs with intention.
And now let your breath return to its own natural rhythm.
When you're ready,
Bring to mind the image of a large tree.
One with a solid,
Sturdy trunk and deep,
Strong roots.
It may be a mighty oak,
A majestic maple,
A beautiful walnut,
Or perhaps a giant sequoia.
Just pick any tree that speaks to your imagination.
What do you notice about this tree?
What are its surroundings?
Is it in a forest?
Is it standing in a grassy meadow?
What is the shape and color of its leaves?
Each time your mind wanders and you've noticed that it has wandered,
Because that's what our minds do,
Just be pleased that you've noticed and gently bring your attention back to the visualization of this tree.
Now imagine that you're standing with your back against this tree.
How does the bark of the tree feel against your back?
What is its texture?
Is it rough or is it smooth?
Now allow yourself to gently merge with this tree,
So that you and the tree become one.
Feel yourself as this large,
Magnificent tree,
With your roots grounding you into the earth and your branches reaching up towards the sky.
When you're ready,
Turn your attention to your roots.
Visualize your roots penetrating deep into the earth,
Forming a deep anchor that keeps you grounded to Mother Earth.
Feel the damp coolness of the earth around your roots,
As if you were digging your toes into moist earth.
Feel yourself being held by the gravitational pull of the earth,
As perhaps you sink deeper into the support of the ground.
You may notice you have very thick roots that firmly pull you down,
Roots that connect you to the energy and strength of the earth.
You may have some thinner roots that spread out to cover more area,
Ensuring more security and abundance.
Now imagine your roots spreading out in a wide arc,
As they expand to absorb water and minerals from the earth.
Your roots not only support you,
But they also nourish you.
To be strong and to grow to your full potential,
You need to seek out nourishment for yourself,
Care for yourself.
Now breathe up through the roots.
Move your breath from the soles of your feet,
Up through your calves and thighs.
Feel the breath move through your legs up to the core of your body.
Let your tree grow up through your ribs and shoulders.
And with your out-breath,
Imagine sending your roots even deeper into the earth.
Now very slowly,
If it feels comfortable for you,
Reach your arms up overhead,
As you extend your branches upwards towards the sky,
Reaching up to the sun's warmth and vitality.
Can you feel the warmth of the sun and perhaps a connectedness to it?
Feeling the energy of the sun's light flowing through your body,
We are going to be holding our arms overhead for a few minutes,
So remember the underlying attitude of our practice,
Which is self-compassion and self-kindness.
So if there is any sort of injury or difficulty,
Then holding back from this part of the practice and choosing what's the right thing for you to do today,
That's the right decision.
You can still do the visualization just as well without your arms raised,
If that's the right thing for you to do today.
Now for just a moment,
Imagine that a strong wind is gusting as a storm is moving in on the horizon.
Allow your branches to gently sway with the wind,
Gently swaying your body back and forth as the wind ebbs and flows.
The storm will surely pass,
That is the nature of storms,
But your ability as a tree to withstand the storm lies both in your strength and your flexibility.
Send your attention deep into your roots as you ground yourself to the earth.
Now as you hold firm in your foundation,
Allow your branches to surrender to the wind as the wind blows over the storm.
The storm is already here.
Resisting it is futile,
So allow your branches to be flexible as they continue to sway back and forth in the wind,
Like a graceful dance.
And as the storm passes,
You can return to stillness.
Slowly bring your hands and arms down and place your left hand about one inch below your navel and your right hand just below your ribcage.
Feel the warmth and flow of energy through your hands into your body,
The warmth of the earth and the warmth of the sun,
As above,
So below,
Holding you in harmony,
In equanimity,
In groundedness,
In awareness,
In consciousness.
And in the still silent space,
Come back to your breath once more,
Letting the image of the tree fade,
But knowing that you are imbued with these qualities,
Harmony,
Equanimity,
Groundedness,
Awareness.
And as we begin to bring this meditation to a close,
Let's spend a few moments just focusing on our breath,
Resting your awareness on the in-breath,
And the out-breath.
And when you're ready,
You can gently let your eyes open.
