Rooted Meditation

This meditation is an invitation to slow down, settle into the body, and reconnect with a sense of safety, support, and belonging. Through gentle breathwork, body awareness, and guided visualization, you’ll be guided to imagine your roots extending deep into the earth—drawing nourishment, stability, and resilience from the ground beneath you.
This practice is especially supportive during times of stress, transition, healing, or emotional overwhelm.
You’re invited to return to this practice whenever you feel the need to root, reset, or remember that you are supported—by your body, by the earth, and by life itself.

Transcript

Hello and welcome to today's practice.

My name is Rebecca Joy and today we are going to explore our roots.

Go ahead and find a comfortable position,

Either seated or lying down.

Make sure you silence all notifications and allow yourself the gift of an uninterrupted 20 minutes so that you may fully receive this practice.

Let's begin by orienting to the space.

Look around and notice what sights you see.

Notice any sounds you hear,

Including my voice,

And anything present in your environment.

Notice what taste lives inside your mouth and any smells coming through your nostrils.

Check in with your physical body and simply notice where it is in space.

Are there any last wiggles or movements that your body would like to make?

When you're ready,

Allow yourself to fully settle.

If it feels comfortable,

You can let your gaze soften or even close your eyes completely.

Now I invite you to feel into your emotional body and see if there is anything present.

It's okay if you don't feel anything or if you can't name what you're feeling.

Nothing is wrong if you can't feel anything or you feel numb.

Just notice what is present in this moment.

Is this simply a checkpoint?

There is no right or wrong to this practice.

Anything you feel or don't feel is completely normal.

It's just information for you.

As always,

My instructions are merely a suggestion and you're welcome to ignore or modify anything I say.

This is your practice.

This is your experience.

This is your life.

You are in control.

I am merely a guide and a friend here to help along the way.

So let's begin in presence by taking a few deep breaths.

First,

Release all of the air in your lungs.

Breathing in through the nose for a count of 5,

4,

3,

2,

1.

Exhale out the mouth for 7,

6,

5,

4,

3,

2,

1.

Inhale,

Fill the belly for 5,

4,

3,

2,

1.

Exhale through the mouth for 7,

6,

5,

4,

3,

2,

1.

Inhale through the nose for 5,

4,

3,

2,

1.

Exhale completely for 7,

6,

5,

4,

3,

2,

1.

Allow your breath to return to normal.

Allow the energy to settle.

Notice how you feel.

Next we'll do a simple body scan and gently invite relaxation throughout the body.

Starting at the top of your head,

Moving down the front,

Just notice how your face feels.

Notice if anything feels tight.

Maybe unfurl the brow and unclench the teeth.

Bring awareness to your neck and down to the shoulders.

Perhaps you can relax the shoulders and let them drop away from your ears.

Becoming aware of your chest,

Your upper back.

Notice any sensations that are present here.

Maybe you feel how the breath is moving in this area.

If it feels good,

Allow your awareness to slide down your mid-belly,

Low-belly,

Mid-back,

Low-back.

Perhaps you notice the breath more here.

Is there any tension you can release from this torso?

Do you notice any sensations or emotions present?

Again,

Whatever you notice is perfectly fine,

Even if it's nothing.

Next I invite you to slide the awareness from your right shoulder down the right arm,

Elbow,

Forearm and wrist.

With awareness on your right hand,

Maybe go ahead and make a fist and fully extend the fingers a few times.

Fully grasping,

Fully reaching and letting that hand relax comfortably.

If it feels safe,

Slide your awareness over to the left shoulder and allow that to move down your left arm,

Elbow,

Forearm,

Wrist and hand.

Once again,

If it feels supportive,

Go ahead and make a fist and fully extend that hand a few times and then simply relax that hand in space.

Next we'll move our awareness to our hips and our pelvic floor,

Tailbone and just notice what sensations are here in this region.

This is a big energy center for all of us.

Moving the awareness to your right hip socket and down that right leg,

Inviting any relaxation or release of tension through the knee,

The right calf,

Ankle and foot.

If it feels good,

Maybe roll out that right ankle,

Bend and extend those toes and just see how that feels.

Then allow that foot to rest comfortably in space.

Bringing the awareness to your left hip and then allow it to slide down that left leg,

Inviting in relaxation to the knee,

Calf,

Ankle and foot.

Once again,

If it feels good,

Rolling out that ankle,

Bending and extending those toes and then allowing the foot to settle.

Now I invite you to take a nice deep breath from your toes all the way up your legs to your pelvic bowl,

All the way up your torso,

Your arms,

Breathing in a little bit more through the chest,

Shoulders and head,

All the way up to the very top of the head.

Holding here for 5,

4,

3,

2,

1.

Open mouth,

Exhale,

Let it go,

Maybe with some sound,

Squeezing out every last drop of air,

Sighing it all out.

If it's possible,

Hold at the bottom for 5,

4,

3,

2,

1.

And then breathe normally.

Notice how it feels in your body,

Seeing if you can feel the entire body at once.

Maybe you notice not just your physical body,

But the emotional body and you sensations or emotions that are present,

Noticing without labeling.

Next,

I invite you to bring your awareness to the parts of your body that are touching the support beneath you.

Perhaps you're sitting in space,

So your sit bones and feet are touching the earth,

Or maybe you're lying down and your backside is touching the ground.

Whatever position you find yourself in,

Simply notice what points are connecting you with the support you've chosen to rest upon for today's practice.

In those points of connection,

I invite you to visualize with your mind's eye,

Your imagination,

To grow roots.

Just like a little seed that starts to gestate,

Picture tiny little roots at first,

Slowly reaching out from your body towards the ground.

Using the breath to deepen into this experience,

Imagine the roots growing bigger,

Spreading down deeper into the earth and wider throughout the land.

We're going to use our breath to assist with this,

So I invite your exhales to be nice and long.

You can breathe at your own pace,

But with each exhale,

Imagine those roots growing deeper and wider.

With each inhale,

You can pull nutrients up from the earth or from the air,

And then exhale to send that energy even deeper and wider.

Inhaling,

Receiving nutrients and support.

Exhaling,

Growing those roots in deeper and wider.

Inhale to receive,

Exhale to grow.

Continue at your own pace.

As your roots grow,

Imagine these roots crisscrossing,

Intertangling,

And growing deeper and wider.

So deep and so wide that your roots reach the center of the earth.

In the center,

This molten ball of energy doesn't harm you,

But it actually invites you to wrap your roots around the core.

You feel energized,

Warm,

Held,

And protected.

Visualizing your roots growing not only this deep,

But also wide.

So wide,

It encompasses the entire globe.

So much so that you become intertwined with the earth.

Perhaps you notice your root system is tangled,

And at first glance it might look messy and chaotic.

But then you notice that this is a sign of divine intelligence unique to you.

The way each piece of root is guided by your intelligence and a higher knowing to become one with the environment.

Expertly navigating each rock,

Other root systems,

And any obstacles.

Your roots are resilient and always find a way.

As you breathe,

Your root system continues to grow deeper and wider,

More expansive and intricate.

You become entangled with the entire earth and all of the other roots.

Feeling connected,

Secure,

Yet separated and individual.

Feeling rooted,

Grounded.

Inhale,

Receiving those nutrients.

Exhale,

Expanding and growing.

There isn't a force in this world that could detangle this root system.

So secure.

And just like any good foundation,

We need it in order to grow.

So just take a moment here to notice what it feels like to have your body connected with the earth.

Your roots growing down all the way to the core,

Feeling its warmth,

Its presence,

Its security.

It's a welcoming embrace.

Feel your root system encompass the entire world,

Feeling expansive in your depth,

Feeling the permission to be resilient and meet each obstacle with grace.

The perseverance and imagination it takes to encompass the entire globe,

Knowing you're worthy of taking up all of this space.

You have a right to be here.

Inhale,

Receiving.

Exhale,

Growing deeper and wider.

All of these nutrients that are coming in through your root system,

You are worthy of.

You are deserving of.

It is your birthright to be nourished,

Bound and entangled with our earth.

Now I invite you to imagine anything you need coming through this root system.

Maybe it's confidence,

Peace,

Love,

Joy,

Forgiveness.

Whatever it is,

Bringing it out from the root system with that inhale breath,

From that vast well of everything we need,

Our mother earth.

And bringing this vital nutrient all the way up through the body to the points of connection with the earth,

Feeling that energy come up and into your body.

Taking a deep breath in,

Fully receiving.

Exhale,

Releasing anything that feels heavy with an audible out breath.

Without overthinking,

Imagine these nutrients that you need the most circulating through your body,

Balancing and healing your entire system.

So let's take a few breaths together with our roots if that feels accessible.

Inhaling through the nose,

Pulling up all these nutrients from the roots,

Feeling them move through the body,

Going right where they need to.

Exhaling completely to settle and release anything that doesn't serve you.

Let's do a few more with sound.

Inhale,

Receive.

Audible exhale to release.

Inhale,

Biggest breath of the day,

Receiving.

Audible exhale,

Sigh out,

Releasing.

Let your breath return to its natural place.

If it feels supportive,

I invite you to bring your hands to any part of your body that would love some nourishing touch.

Maybe that's a thigh or belly or your heart.

Perhaps you hold your own hand or you caress your arm or your face gently.

Being your own lover,

Giving yourself the touch that you so desperately want from another.

Feeling resourced and rooted.

Grounded and empowered.

Knowing that the earth is here for you,

Always.

We receive her nutrients and her support with every step we take on her land.

With every bite of food we consume,

Giving us life.

We are always connected to the earth.

We are inseparable from her.

Every cell in our body comes from the earth and will one day return.

So remember that you are in fact not separate,

But as entangled with the earth as your root system.

Feel the support,

The nutrients,

The validation,

The welcoming,

Safe presence.

It's easy to understand why many indigenous cultures call her Pachamama or Mother Earth.

For they know and have known far longer than the western mind has forgotten that we are earth.

And our root systems are completely entangled with one another,

Yet sovereign and separate.

We are but pieces of sand on a beach in these beautiful bodies.

Giving ourselves,

Giving our souls,

Our consciousness a vessel in which to explore this vast beautiful earth.

Now we'll begin to return to our bodies and to our waking lives.

Inviting awareness into your toes,

Bending and extending once more.

If that feels good,

You're ready for more movement.

Go ahead and roll out the ankles.

Maybe bringing moments of flexion and extension,

Tension and release to your legs.

Maybe even swaying the hips.

Deepening your breath and moving through the torso.

If it feels good,

Even roll those shoulders up and down and back.

Bringing the arms and hands anywhere that feels good.

Maybe squeezing and kneading parts of your body that you're touching with those hands.

Bending and extending the fingers.

Maybe rolling out the neck.

Whatever movement feels pleasurable and inviting.

Maybe a full body stretch and a yawn.

And when you're ready,

Only when you're ready,

Allow the eyes to blink open.

Once again,

Notice what sights you see,

Sounds you hear.

Using the sense of smell and taste to come back to this present moment.

Feeling alive and well in your body.

Feeling once again the support beneath you and your connection to this earth.

Knowing that you are safe and you have the right to be here.

You are most welcome.

You are most loved.

You are supported beyond measure and adored beyond your wildest dreams.

I invite you to repeat this practice as often as you feel called.

Place your hands and your feet on the earth as soon as possible.

Breathe the sweet air around you and let the sun kiss your face.

Blessed day you are alive.

Blessed one you are alive.

Thank you for joining me for today's practice.

I'm Rebecca Joy and I love all of you so so much.

Have a wonderful day.