Take a comfortable seat on a chair cushion,
Or you can lie down on a bed,
Couch,
Or floor.
You can also do this meditation outdoors,
Sitting or lying directly on the ground.
If you are in a sitting position,
Keep both feet flat on the floor or ground.
Take a deep breath in,
And know that you are breathing in.
Exhale,
And know that you are breathing out.
Let's take one more deep breath in.
Breathing in,
I know that I am breathing in.
And then a full exhale,
Breathing out,
I know that I am breathing out.
Now,
Let your breath return to its natural rhythm.
Take a moment to feel whatever is supporting your body.
If your feet are in the grass,
You may want to wiggle your toes and notice what the grass and ground feel like.
If you're lying down outside,
Feel the sensations of the earth in all of the places that your body is in contact with the ground.
If you're sitting or lying down inside,
Feel the solidity of the floor or furniture beneath you.
If you're not directly on the ground,
Take a moment to realize that whatever it is supporting your body right now is being supported by the earth.
However your body is positioned,
Feel that the earth rises up to meet your body,
To hold it and carry it.
You may also want to imagine that your body is sending roots back down into the earth.
Become aware of what you feel in your body at all of the places that are in contact with the solidity of the earth.
You may want to take a moment now to rest your hands on the ground.
Breathing in,
I know that I am connected to the earth.
Breathing out,
I know that the earth is connected to me.
We'll take a few minutes of quiet breaths like this.
What is this connection between our body and the earth?
Imagine that there are no barriers between you and the earth.
Let all boundaries fall away.
Feel the energy that passes back and forth between you and the earth.
Notice that this happens all by itself.
There is no separation between our physical bodies and the earth.
Every day of your life,
The earth has been supporting you.
Where do you feel gratitude for the earth?
Maybe you're grateful for the earth's solidity and stability,
Or its cycles and seasons,
Or its rivers,
Lakes,
Streams,
Oceans,
Or its trees and mountains.
Maybe it's deserts and plains.
As we close,
I invite you to imagine that you have everything you need to feel that you are connected to the earth and the earth is connected to you.
Breathing in,
I know that I am connected to the earth.
Breathing out,
I know that the earth is connected to me.
