Welcome friend.
This is a short grounding practice,
Which is useful if you're feeling anxious or scattered.
It's best if you can do this meditation sitting down and also do this one standing.
We'll begin by closing our eyes and taking some deep breaths in through the nose and out through the nose.
I want you to focus on feeling the air coming in and out of the nose.
Notice where you feel the flow of the air most strongly,
Perhaps on the tip of the nose or further in the nostril or perhaps deeper into the sinus or at the back of the throat.
Focus on this spot for a few breaths.
Notice how the air feels cooler on the inhale and warmer on the exhale.
If your mind wanders,
That's okay.
Just keep bringing it back to the sensation of the breath.
Now bring your left hand to your heart and your right hand to your lower abdomen.
Really connect with the energy there.
Feel your breath going deep,
Deep into the body,
Feeling that right hand move,
Feeling that left hand move as you take these deep,
Grounding breaths.
Feel the sensation of your hands on your body.
This is true.
This is real.
This is right here in this moment.
I'm going to spend a few minutes now taking these deep breaths,
Feeling the sensation of your hands moving.
The sensation of your hands on your body,
The warmth.
And how it feels to send the breath deep into the lower abdomen,
Deep into every part of the lungs.
You are here.
Right here in this moment.
Deep.
Now I want you to imagine that you have roots like a tree.
Whether you are sitting or standing,
Whatever part of you is in contact with the ground,
I want you to visualize these roots growing out of you.
Seeing these roots going down through the floor,
Into the soil,
Into the dirt,
Growing down,
Down into the earth.
Send your roots down into the earth as far as they can go,
Anchoring you,
Giving you strength and stability.
Feel the safety and security that these roots provide.
This connection to the earth,
To what is here and now.
And just like the roots of a tree,
You have the ability to exchange energy through your own roots.
So whatever is bothering you right now,
Whatever energy you are ready to let go of,
You can imagine sending down through your legs or feet,
Down through these roots.
Into the deep core of the earth.
And after you have released this energy down through your roots into the earth,
You can draw up what you need right now.
So just as a tree drinks up the moisture and the nutrients from the soil,
You can also draw up the energy you need through your roots.
Perhaps it is calm or confidence or clarity.
Whatever you wish to embody right now,
You can imagine drawing that up through the roots into your body.
Like sucking liquid up through a straw.
You can see this energy filling up your entire body,
Circulating through every muscle and bone and cell.
Take a few nice deep breaths here.
To again,
Feel those roots anchoring you into the earth.
Feeling your breath under your hands.
Feeling your breath passing in and out of your nose.
And when you are ready,
You can slowly open your eyes and come back into the space around you.
Thank you for watching!
