Finding that comfortable seated position.
Grounding into the sitting bones.
Placing the feet flat on the ground.
Lengthening through the spine.
Bring your hands to rest wherever they want to rest,
Whether that's in the lap or on the knees.
It may be helpful to have your palms facing down so you feel that sense of grounding.
And just taking a few grounding breaths,
Inhaling and exhaling through the nose.
And then I invite you to take one long deep inhalation,
Filling the lungs all the way up into the chest and into the throat.
Pausing for a moment,
Opening the mouth and letting the breath go out through the mouth,
Sighing it away.
Breathing in through the nose once more,
Filling all the way up into the chest.
Pausing and then letting go through the mouth,
Sighing it away.
And one more time,
Inhaling.
Breathing in all the way to the top,
Pause and then let go through the mouth.
And then just gently closing the mouth,
The soft jaw,
Bring the tongue to rest against the roof of the mouth.
Begin to focus on the natural rhythm of your exhale and your inhale.
And with each inhale,
Imagine drawing energy up from the earth through to the base of your spine.
And as you exhale,
Imagine releasing any tension or ease and allowing that tension to sink into the ground beneath you.
Deepening your focus,
Deepening your awareness,
Breathing into this present moment.
And then bring your awareness to the base of your spine.
To your Muladhara chakra,
Your root chakra.
And then bring into your imagination a glowing red light at the base of your spine.
This light is warm,
Steady and vibrant and it symbolizes safety and stability.
And as you exhale,
Feel yourself releasing fear,
Instability or doubt and allowing the red light to anchor you deeply into the earth.
And then I invite you to silently,
In your mind,
Repeat the following affirmations,
Aligning them with the rhythm of your breath.
I am safe.
I have everything I need.
I need to feel secure.
I trust the foundation I am building in my life.
The earth supports me and I am rooted in its strength.
And allow these affirmations and feel their truth resonate throughout your body.
And then bring into your imagination the basic needs that make you feel secure.
Your home,
Your body,
Your relationships or anything else that sustains you.
Visualize these needs being met with ease and with abundance.
See and feel yourself surrounded by everything you need to feel safe,
Supported and grounded.
And should any feelings of lack or fear arise,
Acknowledge them.
And allow them to dissolve into the red light of your muladhara chakra.
Really amplifying that bhava,
That feeling of grounded safety.
And then slowly bring your awareness back to your breath.
Imagine the red light at the base of your spine settling into a steady,
Glowing presence,
Always there to support you.
Take a few light,
Slow,
Deep breaths,
Feeling the connection between you,
Your body and the earth beneath you.
And when you are ready,
Bowing down your chin,
Gently flickering your hands.
Open your eyes and take in a moment to notice how your body feels.
Knowing that your body can feel grounded,
Supported and stable.
When you are ready,
Just lifting your head,
Taking a look around you,
Taking in the sights,
Taking in the colors,
The shapes.
And coming back to full awakened consciousness.
