Welcome,
My name is Susan and I am honored to guide you through this 10-minute rooted meditation for grounding and stability.
Take a moment to settle in,
To really get comfortable.
Find a comfortable position,
Either seated or laying down,
Whichever serves your body best in this moment.
Let your hands rest naturally by your side or in your lap.
You may even want to place them over your heart.
Close your eyes and take a deep breath in and a deep breath out.
Bring your attention to the places where your body meets the ground.
Your feet,
Your legs,
Your back.
Feel the wonderful weight of your body,
Allowing it to be heavy,
Letting it sink so supported by the earth beneath you.
Now begin to breathe slowly.
Inhale through your nose and exhale through your mouth.
Do that a few more times and with each exhale,
Imagine roots extending from your body deep down into the earth,
As deep as they can go.
They move down,
Down,
Down,
Deep into the soil.
Perhaps they even reach the center of the earth where they may dip themselves into a beautiful pool of water to take a long,
Thirst-quenching sip.
As you root down into the earth,
Feel yourself,
Feel those roots taking hold.
You are held,
You are steady,
And you are safe.
Continue breathing,
Inhaling in and exhaling out.
Picture yourself in a quiet forest.
Tall trees are surrounding you,
Welcoming you into their fold.
Perhaps your roots mingle with theirs underneath the ground.
The earth beneath you is soft,
Cool,
And damp.
You can smell the scent of the moss and the soil.
You reach your fingers out to touch it,
And it feels cool and alive underneath your fingers.
You can hear birds calling in the distance.
They're speaking to each other.
They're speaking to you.
They are light and joyful as they frolic through the forest.
Sunlight is filtering through the leaves of the trees that surround you.
You can feel the warmth against your skin.
You open your eyes,
And you see the dappled pattern that the sunlight makes through the leaves.
You watch it for a few moments,
Marveling at the beauty of something so very simple.
Feel your connection to the stillness,
To the solid ground.
Inhale and breathe in the support of Mother Earth.
Breathe out anything that feels unsteady.
Breathe in support.
Breathe out that which is not serving you.
Let it all go down into the soil,
Down to be received by the earth.
Let Mother Earth hold all that is not serving you in this moment,
At this time.
Continue to breathe,
Enjoying the peace and solitude of your forest sanctuary.
Continue to feel that sunlight warming your skin,
Even as the moss and the soil feels cool to your touch.
You are supported by the earth,
By your breath,
By yourself.
Mother Earth is still holding you,
Still nurturing you.
But it is almost time to return,
To begin to return slowly.
Wiggle your fingers and toes.
Feel each one of them press into the ground as they send energy into your body.
Move your wrists and your ankles in gentle circles.
And as you move,
Start to feel the weight of your body in the room.
Notice what it feels like to be so grounded as you return to your consciousness.
Take another deep breath in.
When you're ready,
Gently open your eyes.
If you are not yet ready to return,
Keep your eyes closed for another few minutes.
As you lay there with your eyes open,
Stay rooted as long as you wish.
And know that when you choose to come fully back into the room and into this day,
That you can carry this grounded energy with you.
And every time you need it,
All you need to do is remember your roots firmly planted.
And you can take a nourishing sip of water from the pool in the center of the Earth,
And let it strengthen you.
Go in peace for the rest of your day.
Thank you for doing this meditation on rooting.
