Lying down comfortably here.
Finding a comfortable position.
And allowing your body.
To settle onto the surface beneath you.
Let your arms rest beside you,
Arms facing upward.
Or resting in any position that may feel natural.
The knees could be bent or straight.
Letting go of any tension you are holding in your body.
Unclench the jaw.
Releasing the tongue from the top of the palate,
Letting it rest at the bottom of the palate.
Rolling the shoulders away from the ears.
Relax the forehead.
Letting the eyelids gently fall over your eyeballs.
Bringing your attention to your breath.
To the present moment.
There's nowhere else to be.
Nothing to be done.
For the next little while.
You are here to rest,
To restore.
Supported by the ground underneath you.
Take a slow breath in through your nose,
Filling up your chest and your belly.
And a slow breath out,
Feeling your belly touch the spine and your chest go down.
Another slow breath in,
Feeling the cool air going into your chest,
Your belly and your diaphragm.
And a slow breath out your belly,
The chest and diaphragm,
The warm air touching the skin above the upper lip.
Following your slow breath into your chest,
Your belly,
Feeling the diaphragm expand in all the four directions.
And a slow breath out,
Feeling the belly touch the spine,
The chest go down,
The diaphragm contracts.
Continuing to follow your breath.
With every exhale,
The body gets a little bit heavier.
Feeling the surface beneath you.
Letting the earth carry anything that's too heavy to hold by yourself.
Very slowly.
Will bring the attention to our feet.
Just noticing.
Soles of the feet.
The heels,
The toes.
Imagining them becoming heavier.
And softer,
Relaxed.
Allowing that heaviness to move upward through your ankles.
Your calves,
The shenanigans.
The knees.
Letting the muscles around your legs soften.
Letting go of any tension you may be holding there.
Feel your thighs become heavy.
Your hips become heavy.
Your pelvis becomes heavy.
Allowing your entire lower body to completely surrender and melt into the surface beneath you.
Bringing your attention to your lower belly.
Noticing the natural movement of your breath.
As you inhale,
The belly gently rises.
And as you exhale,
The belly softly falls.
Nothing to change,
Nothing to control,
Just observing.
The movement.
Let your abdomen relax.
Let your lower back soften.
Imagining the weight of your body.
Making you heavier.
On the earth beneath you.
Feeling your chest.
Your upper back.
Your shoulders become heavy.
Your biceps,
Elbows,
Forearms.
Feeling any tension melt into the ground.
Feeling your wrist.
And your hands get heavier.
Back of your head.
The neck.
Resting on the surface beneath you.
On clenching the jaw.
Relaxing your eyes.
And your forehead.
Imagining the vast,
The steady earth beneath you.
Unmoving,
Supporting.
Exists everywhere you go.
Supporting you all the time.
And with the next exhale,
You allow yourself to sink a little bit deeper into the feeling of support.
Imagine roots beginning to grow from the base of your body.
Extending downwards.
Into the earth.
Slowly,
Gently,
And deeply.
With every exhale,
The roots travel a little bit deeper.
And with every inhale you receive a little bit more support from earth.
Feeling connected.
Rounded.
And present.
Very slowly bringing the awareness to the base of your spine.
The area around the pelvic floor.
The lower pelvis,
The base of your body.
Imagine a warm,
Deep red glow at the base of your body.
Subtle.
Red.
Light shining through your palace.
The color of clay,
The color of rich earth.
With every inhale,
The red glow becomes a little bit brighter.
And with every exhale,
It becomes a little bit softer.
As you inhale,
It becomes brighter.
As you exhale,
The globe becomes a little bit softer.
As you breathe in.
The red glow in your pelvic region shines a little bit brighter.
And as you breathe out,
It becomes a little bit softer.
Imagining the warmth of this beautiful red glow spreading through your pelvis.
Your hips.
Your lower back.
Your legs.
All the way down to the feet.
And all the way up to the head.
You're surrounded by the feeling of warmth.
Grounded.
Supported by earth.
Just being present.
As you inhale,
The glow becomes a little bit brighter filling up your entire body.
And as you exhale,
It softens and rests into your pelvic region.
As you inhale,
The globe becomes brighter and you draw steadiness upward from the earth through your roots.
Becoming supported and steady and grounded.
And as you exhale,
You release any tension.
That you are caring,
Letting it go into the earth through your roots.
As you inhale drawing the steadiness from the earth.
And as you exhale,
Releasing the tension,
Letting it go into the earth.
As you inhale,
You receive support.
And as you exhale,
You release what you no longer need.
As you inhale,
You feel grounded.
And as you exhale,
You soften a little bit,
Melting into the ground.
As you inhale.
You take the energy,
The support from the earth.
And as you exhale,
You let the earth carry anything that's too heavy to hold by yourself.
Continuing at your own natural breath.
Feeling the weight of your body.
The heaviness of your life.
The softness of the belly.
All connecting your body to the earth.
As your body gets a little bit heavier with every exhale and a little bit softer with every inhale.
We'll repeat a few affirmations in our mind.
You're free to repeat them or just listen to them and embody them.
As you inhale,
You soften.
And as you exhale,
You say,
I am here.
As you inhale.
You take in fresh energy.
And as you exhale,
You repeat,
I am grounded.
Inhaling filling up your entire body.
And as you exhale.
You tell yourself,
I am supported.
Taking a slow,
Deep breath in.
And with the exhale,
I'm connected to the earth.
A slow breath in and out.
I am allowed to slow down.
Continuing to breathe in and out.
Trusting yourself in this very moment.
Trusting what your body needs.
As you breathe in.
Your body softens.
And as you breathe out,
You stay present.
And choose grounding.
Over rushing.
Choosing presence over pressure.
Choosing progress over perfection.
As you breathe in,
Softening a little bit.
Visualizing the red glow get even brighter.
And as you breathe out,
The glow softens.
And imagine as if you are lying on warm soil.
Beneath an enormous tree.
The sky above you is open,
Spacious.
The earth beneath you is warm.
Steady.
And quiet.
There's nowhere else to be.
Feeling the tree above you.
And the roots going deep into the earth.
The steady trunk the branches reaching the sky.
And bringing to your attention that you're part of the same Earth.
The same ground,
The same natural rhythm.
Visualizing your roots going deep into the earth.
Making you steady.
Not holding you tight.
Are really making you feel connected.
As you continue to breathe,
You feel yourself become a little bit quieter.
Your mind rests.
Your body becomes heavier.
And you become a little bit more present.
Imagining the earth telling you to slow down.
To rest.
To be here.
Knowing that your roots will always be here with you.
Supporting you.
To grounding you.
The tree will always be here to remind you.
That you are part of a natural rhythm.
That prefers presence over pressure.
Very slowly.
Bring yourselves back.
Into that present moment.
Knowing that the tree is always there.
The roots are always extending from our body into the earth.
And we can come back to this moment at any time with a few deep breaths.
Remembering this feeling.
Noticing the surface beneath you.
The sensations of the temperature.
The sounds around you.
Noticing your breath.
Start to bring your awareness to your feet and your hands.
And wiggle your fingers and your toes.
Keeping this sense of calm.
Beginning to reconnect yourself to the physical surroundings.
As you inhale,
You become a little bit more present.
And as you exhale,
The earth continues to ground you.
We'll start to rotate the wrists and the ankles.
Move the head to the left and to the right.
Very slowly we'll take the hands over our belly.
Feeling the warmth.
And the breath.
Making the belly rise and fall.
Taking a moment.
To acknowledge the wisdom and the health that you have to take out this time for yourself.
Thanking yourself for slowing down.
For going inward.
And forgiving yourself these moments of stillness.
Will interlace the fingers together.
Turn the palms out towards our feet.
And with the inhale,
We'll take the hands up and above the head,
Point our toes,
Take a full body stretch,
Waking up your body.
And with the exhale we'll turn to the right side making a pillow of the right arm.
Keeping your eyes closed,
Staying with your breath.
You're welcome to stay here for as long as you like.
