Today's meditation is for those days when you feel you have a need for grounding,
For releasing stress,
For returning to center,
And for finding home within ourselves again.
A place where we can feel rooted and strengthen our foundation.
Nature offers us so much solace and escape from the everyday stresses of life,
And today we're going to move some of our stress away with the support of nature.
If you're able to today,
I welcome you to stand,
And if not,
Or if you prefer to sit,
Simply make sure your feet are planted firmly on the ground and you're in a comfortable space.
As we settle into this short time we have together,
We're going to take a few moments to get present with ourselves,
Beginning by gently closing down the eyes,
Or keeping a soft gaze in front of you,
And simply tuning in,
Noticing your breath.
What is your breathing like in this moment?
Is it fast or slow?
Warm or cool?
This may be the first time you've consciously been aware of your breath today,
This unconscious gift that keeps us moving and functioning all day long.
Rooting into that breathing,
See what areas in your body feel they need more space.
Where can you use your breath to expand?
Any areas of the mind that would benefit from some more breathing room.
Taking a moment and breathing space into those areas now,
Nourishing them with the gift of your breath and your presence.
I'm going to guide you through a simple exercise that can be used to refine your foundation and root back into the present whenever you wish.
To start,
We're going to take a deep inhale for 4,
Hold at the top for 4,
Release for 6.
Together first,
Inhaling 1,
2,
3,
4,
Hold on the mouth,
1,
2,
3,
4,
4,
Releasing from the mouth,
1.
Begin to see roots extending through your feet,
Using your imagination to feel into how you have this strong rooted foundation whenever you need it,
And how the earth welcomes your growing roots with love and light.
As you continue to breathe withstanding,
Feeling the immense energy they create,
Know that these roots are ready to take away any stress,
Any anxieties or tension with your help.
Begin on your next inhale to gather up any stress,
Tension or worries in the body or the mind.
As you exhale,
Send the stress,
The worries,
The anxiety down,
Down through the body,
Through your feet,
Through the roots and into the earth,
Allowing the earth to absorb it with its vast network of roots moving all that stress and tension away from you.
Away from your body and your mind,
With the power to absorb it easily,
Watching it all drift away with each breath,
And more at ease with each release.
Continue to do this on your own for a while,
Feeling down into your feet,
Moving stress and tension down and away with each exhale,
And allowing the earth to absorb whatever is no longer yours to hold.
As you do so,
Feel free to play with this imagery,
Seeing that vast network of roots,
Maybe the trees or soil absorbing your tension,
Their immense strength and desire to take your stress away.
Maybe flowers blooming or animals running above the roots.
With each breath,
Find your connection to presence and feel your rootedness to the earth.
Still keeping eyes closed,
Placing both hands over your heart,
And noticing the difference just a few minutes of mindful presence can do for you when you make space for it.
This space is yours to connect into whenever you need it,
And to remember that we don't even need to be in nature,
Simply to use our imaginations to bring it to us and have it be our greatest support.
As we close out this meditation today,
I'd like to end with a beautiful sentiment inspired by the book Grading Sweetgrass on the Power of Nature.
In some native languages,
The term for plants translates to those who take care of us.
The word ecology is derived from the Greek oikos,
The word for home.
The land,
Then,
Is the real teacher.
It teaches us lessons our own species never could,
Like that balance is not a passive resting place.
It takes work balancing the giving and the taking,
The raking out and the putting in.
All we need as students is mindfulness,
The power to listen and use our relationship with nature to return home again and again and again.
Taking one more deep inhale together,
And with our exhale,
Gently opening the eyes,
Feeling her more at ease and entirely rooted in the present moment.
