Good morning and welcome to this morning meditation.
Just take a moment to arrive.
No rush,
Just you and this breath.
This is your space to begin the day.
Grounded,
Centred and connected.
Let's begin.
Sit or lay down in a way that feels comfortable and natural to you.
Let your body rest gently into the support that's beneath you.
Feel and sense the weight of your body.
The connection to the chair or the floor into the earth.
Let yourself feel held in this moment.
Now bring your attention to your breath.
There is no need to change it.
Just notice the rise and fall of your natural breath.
Now with each inhale,
Gently invite clarity.
And with each exhale,
Allow your body to let go and release tension.
Now take three slow,
Intentional breaths.
Inhale through the nose.
Exhale through the mouth.
Inhale through the mouth.
Inhale.
Exhale.
Again,
Inhale,
Exhale.
And one more.
Inhale.
Exhale.
Now let the breath return to its own natural rhythm.
Now imagine roots growing from the base of your spine and from the soles of your feet and your toes.
Gently reaching down into the earth.
These roots,
Your roots,
Go deep.
Deep and strong,
Pushing through soil,
Stone,
Water.
Your roots keep going down,
Down,
All the way into the very core of the earth.
You are held and feel the stability there,
The calm,
The ancient stillness of the earth you are connected to.
With each breath,
Feel these roots drawing up steadiness,
Strength,
Calm.
And let that energy now rise up into your body,
Drawing in the power,
The protection,
The steadiness of the earth.
As you sit here,
Rooted and present,
Say silently to yourself,
Or aloud,
I am grounded.
I am steady.
I am ready for this day ahead.
I am grounded.
I am steady.
I am ready for this day ahead.
Repeat again,
Softly,
One more time.
I am grounded.
I am steady.
I am ready for this day ahead.
Now bring your awareness back to your breath.
Let it move freely again,
Like a quiet river flowing in and out.
Begin to notice your body again,
Fingers,
Toes,
Face,
Shoulders.
Feel your whole body gently waking,
Ready for this day ahead of you.
Now you may like to place one hand on your heart and the other on your belly.
And simply feel into your presence and your energy.
Feel yourself grounded.
Let yourself linger here in stillness for a moment.
You are grounded.
You are here.
Now as we come to the end of this short morning practice,
Gently begin to move your body in any way that feels good and natural to you.
Stretch,
Yawn,
And give a big smile to the day.
Carry this sense of grounded presence with you into the rest of your day ahead.
Remember this,
No matter what comes,
You can always return to your breath,
To the earth,
To the roots that you have secured.
Thank you so much for choosing to meditate with me today.
My name is Mark and may your day be calm,
Clear and kind.
This was Rooted and Ready,
Your morning grounded practice.
If this meditation supported you,
Feel free to revisit it anytime you need to steady your energy or reconnect with yourself.
Wishing you peace and presence as your day unfolds.
Have a beautiful rest of your day.
Go in peace.
Namaste.
