Find a comfortable seated position.
Maybe put your sit bones on a blanket or a pillow.
Just find a spot where you can have a nice long spine,
Tip top of the head lifting towards the sky.
Do absolutely nothing else except go to your breath.
Exhaling through the nose completely,
Exhaling a few times through your mouth completely.
Filling and releasing.
Again.
Let your hands rest gently on your knees.
Roll your shoulders back,
Take the tension out of your shoulders,
Your chin,
Your neck.
Imagine yourself in the most serene,
Peaceful place possible.
As we enter into the season of fall,
We start to shed our summer leaves.
We visualize letting go of whatever doesn't serve us anymore.
Making room for what's to come in the spring.
A season of rebirth,
A season of renewal.
But right now with every inhale and every exhale,
I want us to create as much grounding as possible.
Grounding down through our blanket,
Grounding down through the earth,
Grounding in just like the roots of a tree as they shed their leaves from fall to winter.
Letting go of all of those beautiful colors and just shaking off any excess,
Going into a state of hibernation,
Going inward,
Becoming quiet,
Becoming dormant.
Just like the snow that falls,
That quiet,
Peaceful place of still snowfall.
Create that calm in your breath and create that calm in your body.
Enter yourself just like that tree that we talked about.
Rooting down,
Shedding,
Letting go,
Finding peace,
Finding stability,
Inhaling through the nose and out through the nose.
For the next round of about 10 breaths,
I'm going to breathe with you and I want you to inhale for a count of four and exhale completely for a count of six.
Inhale for a count of four.
Inhale for a count of six.
Emptying completely with each exhale,
Filling completely with each inhale,
Gaining length with each inhale and letting go with each exhale.
Giving our body a sign that we are okay.
Giving a body a sign that we are letting go.
Giving our body a sign that we are shedding all the dead leaves away,
Making room for new.
Inhale for a count of four.
Knowing that anytime we are stressed,
We are running,
We are out of breath and exhausted,
All we really have to do is come back to this breath.
Giving yourself a time out,
A time in,
Grounding down,
Rooting down and growing with each breath.
Remember to keep your spine nice and straight,
Your head lifted tall,
Just like the branches of a tree.
Allowing the spine to feel all the goodness of each breath,
Free flow,
That channel of energy that extends from the tip top of our head to the base of our spine will allow us to move a little more freely this weekend,
This next week as we breathe into those spaces.
Letting any toxic energy go,
Any negative energy go and only breathing in that positive nurturing healthy energy.
Just like the tree,
You are rooted,
You are nurtured,
You are loved and you will make it through every season,
No matter what storm,
No matter what weather.
Start to place your hands at your heart center,
Pressing your palms in towards each other,
Your thumbs in towards each other.
Finding peace,
Finding equanimity,
Finding surrender in each breath.
Let it go,
Let it be.
Embrace this season and the next season and the season after that for exactly what it is.
Find peace in the now and light and love in what is.
Gently resting your hands down,
Roll your shoulders back and open your eyes.
Notice how you feel,
Notice maybe where the tension is gone.
Thank you for joining me for this tree visualization meditation,
The light and love in my heart.
Humbly bows to that in each of you.
Namaste.
