Welcome Beloved Let's take this time to return to yourself,
To your body,
Your breath,
Your presence Begin by finding a comfortable seated or lying position Allow your spine to be supported,
Your body relaxed Let the hands rest gently on your knees or in your lap Close your eyes if that feels comfortable And start by noticing your breath,
Don't change it,
Simply observe The inhale The exhale The rhythm of life moving through you Now,
Imagine roots extending from the soles of your feet,
Growing deep into the earth These roots anchor you,
They bring stability,
Clarity and a sense of being fully supported And with each inhale,
Draw up nourishment and calm from the earth With each exhale,
Release tension,
Mental chatter and anything that no longer serves you And shifting your awareness gently through your body,
Starting at your feet,
Ankles,
Calves,
Knees,
Thighs Noticing any areas of tension and letting your breath soften them Moving to your hips Your lower back Your belly Allow relaxation to flow here Let the energy of the earth rise into your pelvis and spine,
Filling you with grounded strength Bringing your attention to your heart center Imagine clarity radiating from here like sunlight,
Dissolving mental clutter and scattered thoughts You can repeat silently,
I am grounded I am grounded I am clear Visualize your mind like a calm lake Thoughts may ripple across the surface,
But the water beneath remains still And allowing the stillness to expand,
Filling your body,
Your mind and your heart Just staying here for a few breaths,
Enjoying the calm,
Clarity and groundedness And each inhale draws in calm focus Each exhale releases worry,
Self-judgment or distraction When you are ready,
Gently bring your awareness back to your physical body Wiggle your fingers and toes Taking a deep breath in And slowly exhale Carry this grounded clarity with you throughout your day And keep reminding yourself I am grounded My mind is clear I move through life with calm focus
