This is a short practice to help you feel centered,
Grounded and connected from when you're feeling a little scattered,
Overwhelmed or simply need extra support.
It's good to do this as a standing practice.
However,
If you prefer to sit down,
You're also welcome to be seated.
I encourage you to do this barefoot and you can do this meditation anywhere.
So,
Start by standing with your feet hip-width distance apart,
Closing down the eyes if you feel comfortable to do so.
Arms by your sides,
With the palms facing out in a gesture of receptivity.
And if you're seated,
Just imagine that your feet are planted firmly.
On your own time,
Start by taking three deep breaths.
A deep inhalation,
Followed by a long,
Slow exhalation.
Arriving here,
In this moment,
Settling into presence,
Allowing the breath to return to its natural rhythm.
I invite you to connect to your energy and begin by noticing how you're feeling.
How is your body feeling today?
And where in your body are you holding onto tension?
And the body to sway a little,
Back and forth,
Side to side,
As you allow yourself to come to a natural state of stillness,
Balance and centeredness.
And begin to get a sense of the feet on the ground.
You might even want to move them a bit,
Feeling the soles connect to the earth below.
And with the awareness of your breath,
Begin to draw your next breath down towards the bottom of your feet.
I invite you to imagine your body is like a tree,
With roots growing out of the soles of your feet,
Connecting you to the earth,
Traveling down into the ground and into the earth's core,
Supporting you,
Grounding you,
In this moment.
Feeling this energy drawing you down,
Heavy in your legs,
As you start to connect to the earth's natural nourishing and grounding energy.
And allow this nourishment to enter into the body,
Through the soles of your feet.
Imagining that energy coming up through the feet,
The legs,
The hips,
And all the way through the body,
Until it reaches the crown of your head.
Just like a tree getting its nutrients from the earth,
Allow this energy to travel into every muscle,
Every cell,
And every bone of your body.
Nurturing and supporting you,
Standing strong and firm,
Like a tree that remains strong during bad weather.
Begin to notice any changes that occur in the body,
Any sensations,
Heat or cold,
Or changes in energy,
Becoming appreciative of your body and all that it does for you,
Supporting and nurturing you in every moment of the day.
You can come back to this feeling,
This inner sense of groundedness,
Whenever you are overwhelmed or caught up in the bad weather of your mind.
And gently,
Bringing back some movement into the body,
Start to intuitively move the body in a way that feels good and comfortable for you right now.
Keeping a hold of this sense of groundedness,
As you continue with the rest of your day.
Closing your eyes whenever you're ready.
