So take a comfortable seat,
Either feet flat on the ground or legs crisscrossed.
And actually,
I'm going to invite you to just lift up your hands for a moment and then just let them fall on your lap,
Starting the process of settling down.
And we'll do a body scan today,
But we're going to do a little bit of a more movement in our body scan.
So I'm going to invite you to start by bringing awareness to the top of your head,
The space,
Maybe just three or four inches above your crown.
And then I want you to imagine that there is a spiral that goes down all around your body,
Corkscrewing around it.
So noticing the right side of your head,
Noticing right eye,
Left eye,
Left ear,
Left back of head,
Right cheek,
Left side of neck,
Back of neck,
Right collarbone,
Left collarbone,
Left shoulder blade,
Right shoulder blade,
Right side of chest,
Right side of chest,
Right side of chest,
Right side of chest,
Heart.
Pausing here to feel what your heart center feels like today.
Noticing left side of chest,
Mid back,
Right side body,
Left lower side body,
Noticing your bottom held by the chair,
Wrapping around to right hip,
Left thigh,
Right thigh,
Left knee,
Right side of calf,
Left back calf,
Right ankle,
Left ankle,
Side of right foot,
Top of the left foot.
Notice now the bottom of both of your feet.
And imagine that spiral now continuing down below the earth,
Going through the grass,
Swirling down through the topsoil,
Stones,
Visiting the little buggies living under the earth,
Touching ground water,
Moving down,
Spiraling,
Brooding,
Brooding,
Continuing its search until it arrives deep,
Deep down at the earth's hot electromagnetic core.
Feel yourself tapped into that root of the earth,
Energy source there,
And pause.
Noticing how we feel grounded,
Anchored,
But not stuck.
Remembering that that core is both grounding and generative.
Everything else that arises and emerges on this earth.
So as you breathe,
Travel this physical and energetic pathway.
As you inhale,
Drawing in energy from the earth,
Feeling that rise up through your roots,
Into your body,
Your physical manifestation here.
Feeling flower representing your beauty,
Your magic,
Your unique you-ness that you're here to express.
Blossom out the top of your head.
And as you exhale,
You're pulling in energy from the sun through your crown,
Sending it down your body into your roots and offering that back to the earth.
Breathing in,
Following that energetic circuit,
Drawing in,
Rising up,
Blossoming down,
Offering down,
Roots extending out.
Body as a vessel,
As a vehicle,
Sense of expansion at either end.
If mind gets pulled away,
Returning to this energetic passage,
Following both the breath,
But seeing if we can also feel and visualize this energetic channel,
Creating a sense of being grounded,
But also uplifted,
Joyful.
Imagining yourself as whatever kind of beautiful flower or plant strikes your fancy.
Inhaling to gather resources and stretch towards the sun.
Exhaling,
Pulling energy down,
Offering resources out to the earth and to each other through our roots.
Inhale,
Expressing beautifully.
Exhale,
Connecting deeply.
It's so easy to feel the sun and our beautiful phases.
See if you can get curious about the feeling of your feet rooting in the earth,
The ways that you're supported,
Supportive,
And interconnected.
Ask yourself,
Is there anything that my system needs right now?
On your next inhale,
Draw that energy into your body,
Through your roots,
Let that energy permeate every cell in your system,
Filling you with radiance.
Once you've had your fill,
Offer any access back to the earth,
Back to the other systems and beings that surround you.
Over your next few breaths,
Take an energetic,
Emotional,
Somatic snapshot of how it feels to be uplifted,
Radiant,
And rooted.
Remember that this is your most natural expression.
Let awareness rest on the connection between feet and earth.
And whenever you're ready,
Slowly open your eyes,
Letting the light,
Letting visual perception slowly filter back in.
If you'd like to close with a bow or hands over heart,
You can do so now.
May we dedicate any merit that we have accumulated from this practice to the benefit of all beings.
