It's best to start this meditation standing up or sitting with your feet flat on the ground.
Find a place where you can settle yourself and sense the presence of the earth supporting you and surrounding you,
Providing air for you to breathe and weather for you to experience.
It can be inside with a window cracked open or outside in a space where you can close your eyes if you want.
Make some long deep breaths,
However many you need to take to bring yourself back to your body and this place.
Start by noticing the places where your body is being supported,
The earth beneath you holding you up.
Remember the wisdom of the earth and sense the composting occurring beneath you.
Breathe in the smell of the composting world around you.
Know that anything you release into the earth will also be composted.
Bring your awareness to your toes,
Sensing the space they occupy and wiggle them a little.
Releasing any tension into the earth.
Start rocking back and forth on your toes and heels,
Feeling the way your feet interact with the support beneath you.
Releasing any tension into the earth.
Leaving your toes touching the earth,
Begin to rotate your ankles,
Noticing anything that needs to be released and allowing it to go.
Moving up your shin and calves,
Heightening them and releasing them,
Flexing your foot and relaxing.
Noticing the bending space of your knees,
Stretching your legs,
Leaving a bounce in your knees.
Moving up your thighs,
Extending appreciation for the way they hold you and others.
Child,
A pet,
A lover.
Continuing up,
Bring your attention to your sex,
Noticing any tension and allowing release.
Allowing this to be part of your whole being.
Move into your hips,
Rotating them in whatever way feels good to you.
Releasing any hold you have on them.
Sink into your pelvis,
Your source of creation and creativity.
Noticing what might be blocking you and release it into the earth.
Let your belly relax as your sacrum drops,
Letting go of whatever you are carrying there.
Work your way up your spine,
Allowing yourself to move each spinal process,
Releasing any tension as you go until your whole spine is moving,
It's swaying,
Sending anything no longer needed to be composted.
Slowly notice your fingers,
Wiggling them or flinging away that which does not serve you.
And then moving up to the palms of your hands,
Holding them out in front of you,
Remembering the gentle touches they offer to loved ones.
And releasing anything you're ready to let go of.
Rotate your hands,
Noticing the movement of your wrists that extends into your forearms.
Let your wrists soften as you move your forearms as if you are painting the space around you.
Notice your elbows and allow them to soften as you paint.
Bring your attention to the movements in your upper arms,
A symbol of strength and protection,
Letting go of anything that is no longer needed.
Begin to rotate your entire arms,
Gathering in the energy and air around you,
Allowing it to wash over you.
Let this settle on your shoulders as you work through any stiffness,
Releasing the heaviness of things that no longer serve you,
And gifting that to the earth,
Letting it be composted.
Bring your awareness to the expansion in your chest as you roll your shoulders back.
Staying in your chest,
Breathe into that expansion.
Notice any tenderness that is arising and just allow it to be.
Staying with it as long as you need.
When you are ready,
Begin to notice if there is anything you are holding in your chest.
That you are ready to release,
Allowing it to melt away and drop down into the earth.
Now bringing your awareness to the fullness of your breath in your throat as you breathe in.
Notice anything blocking it.
Breathing into that space as you notice any tension around the stories you tell yourself.
Staying here as long as you need,
Continuing to breathe in it.
When you are ready,
Turn your awareness to those things in your throat that are ready to be released.
Allow them to melt,
Sinking down into the soil to be composted along with the rest.
Find a place to lie down or sit so that you can fully relax your body as we continue.
Bring your awareness to your jaw.
Noticing any tension or emotion you hold there as you breathe in and allowing it to melt away as you breathe out.
Wrinkle your nose and release.
Squint your eyes and release.
Curl your eyebrows and release.
Noticing any tension held in your face and letting it melt down into the earth.
Imagine your head being held or place your hands on your scalp.
Noticing any tension there and let the warmth of your hands melt all that tension into the earth.
As you breathe in,
Imagine your breath surrounding your thoughts and as you exhale,
Allow it to sweep away anything that needs to be released.
Continue this until you feel completely relaxed physically and energetically.
Begin to notice the air entering your nostrils.
Allowing yourself to linger on any sense in the air.
Notice the way the air touches your skin,
Its temperature and humidity or dryness.
Become aware of the support beneath you,
The earth supporting you.
Extend gratitude to the earth for this time together.
Rest here as long as you need.
