Begin by getting into a comfortable seated position.
Spine tall and straight,
Shoulders rolled back slightly to open up your heart and palms resting in your lap facing open.
When you're ready,
Softly close your eyes and begin to tune into your breath and your body.
Let yourself slow down,
Belly expanding on every in-breath and contracting on every out-breath.
Really allow each breath to feel rich and satisfying,
Full and complete.
Be curious and explore how much air you can comfortably breathe in and out.
Trust your body to move at a pace that feels good to you.
As you settle into a rhythm of breathing that feels really good to you,
Get curious about the sensations involved in breathing.
What do you notice within your body?
Simply observe the sensations without judgement,
Allowing whatever is to simply be.
Affirm to yourself,
I am here,
I am in me now.
Now begin to imagine yourself in a wide open field of rich,
Luxurious grass.
The green appears so vivid and you may even be able to smell the sweet air of freshly cut grass.
See your feet bare on the earth,
Feeling the spongy soft grass beneath you.
Take a moment to feel your body becoming extra still,
Imagining that you are standing up straight and tall in this wide open field.
Feel the length in your spine,
Noticing how you feel balanced and even on either side.
Spend a few moments simply tuning in to a sense of balance.
With your imagination,
Begin to envision tree roots growing down from your feet into the earth.
Begin to sense and feel your body transforming into a giant sturdy oak in the middle of this field.
Spend a few moments feeling this transition take place.
Feel your breath slowing down.
Feel your body becoming sturdy,
Strong and resilient.
And balanced.
Become aware of how deeply your roots are anchored into the soil.
Feel the richness of the earth,
Tuning into all of the nutrients in the soil.
Feeling how supported you are,
Let your awareness now travel up through the roots,
Through the trunk.
Up into the branches,
Expanding upwards and outwards.
All the way to the very top.
Feel a sense of expansion and freedom while rooted in place.
Still capable of expanding far and wide,
Notice how the deeper you allow your roots to grow,
The taller you imagine the tree becomes.
Watch this happen with your mind's eye and tune in to how it makes you feel.
Feel the following affirmations within you.
It's safe for me to be grounded.
It's safe for me to put down roots.
It's safe for me to grow tall.
Tune in to how you feel.
Become aware of a healthy sensation within you,
A sense of well-being.
A tree does not need to hunt down its resources.
Everything it needs comes to it,
And it knows it will.
It's safe to plant roots.
It's safe to grow strong.
And tall.
And proud.
Feel this in your body.
Tune in to the nourishment of the earth.
The safety of being planted where you are and the richness of being able to grow so freely.
Become aware of yourself where you are right now.
Transporting from the visualization of the tree back to where you are in this very moment.
Become aware of how anchored you feel.
Safe.
Secure.
Grounded.
Express appreciation to yourself and carry this feeling with you as you take your time rolling your shoulders,
Wiggling your fingers and your toes.
When you're ready,
Slowly open your eyes back to the world around you.
This meditation is a valuable tool that you can return to whenever you need to stay grounded and maintain your composure in challenging times.
Thank yourself for this moment of mindfulness.
