So just settle into wherever you are if you're seated or lying down and get comfortable.
And just notice the body.
Just feel the body.
And notice the part of the body that seems to have the most weight.
So if you're seated that would be the bottom of you.
Could be your feet if you have a foot flat against a surface or both feet.
And if you're lying down it could be the entire back of the body but perhaps there's a part of you that just feels a little more weighted and if you are lying down it could even be the head.
But do notice your feet for a moment.
Because as upright walking human beings the feet are what carry us and what do relate to the earth and give us the possibility of being grounded on a regular basis.
So just feel.
Notice how you feel emotionally right now.
Do you feel peaceful?
Is there still energy of the day around?
Are there any conversations or incidences that occurred earlier today that you may still be carrying with you?
Or if it's morning where you are there could be a dream fragment or even some energy from yesterday.
So just take inventory.
Notice your breath.
Tune into all aspects of the physical body involved in breathing.
Notice the rise and the sinking of the belly.
Notice the sensation and temperature of air as it comes in and out through the nostrils.
Particularly noticing the quality and temperature of the air across the front inside edges of the nostrils.
And if you can open your mouth as wide as possible lowering your lower jaw down towards your chest and see if you can induce a yawn.
Let all that air out of the lungs.
This is a wonderful way to release any air that's gotten stale in the bottom of the lungs.
Notice how the breath feels a little bit more free now.
And the belly may be rising just a little bit more.
And that the pace of the breath is easy to slow down.
Now get a sense of the base of the spine.
The area of the perineum.
And let a root or a series of roots begin to grow down out of you.
Down deep through the surface that the body is on.
Through the floor.
Through the crust of the earth.
Down deeper and deeper.
All the way into the center of the earth.
Watch as these roots go down.
That's right.
And when you feel like you're in touch with the warm,
Molten core of the earth,
Feel it.
Imagine it.
And begin to draw some of that warm energy up through your root system.
Bringing it all the way up.
Up through the root chakra,
Through muladhara.
And let it come up into the heart.
Feel the warmth in your heart.
Let it circulate.
And imagine that it becomes a sphere.
Now maintaining that connection with that warmth,
Let each breath draw in that beautiful,
Warm,
Sustaining,
And supportive energy.
Feel it coming up into you through the physical body.
Do you even experience it in energy that seems outside of your physical boundary?
With each breath in,
Draw more of that nurturance and nourishment into you.
With each exhalation,
Just let go of anything that doesn't serve you.
And now maintaining that connection.
Imagine you're flying up,
Up past the ceiling of the room you're in or the space you're in.
Up,
Outside,
Past the clouds,
Up into the cosmos.
And from up there,
Beam down light as if you are the sun.
Beam it all the way down to the top of your physical head.
And let it go down into you and meet the energy inside the heart.
Let the two energies mingle,
The warmth from the earth,
The love and light from above.
Let it fill you and let the sphere begin to fill your entire chest area.
Let it begin to fill your entire body.
Let it grow bigger than the space where your physical body is.
Let it go beyond the boundaries of the walls.
Let it become greater and greater.
Now let's focus once again at the base of the spine.
And imagine at the bottom of you a square.
The width and height of the square is the same as the distance between your sitz bones.
Those are the two bones you feel when you sit down on a hard surface.
So imagine that distance and create a square.
Two straight sides running parallel as if from the front to the back of the thighs and then connecting them front and back.
See the square.
Each corner of the square has an entry point.
And as you inhale deeply,
Imagine you're drawing earthy red color like red clay into the square.
And as you exhale through these corners,
Letting go of anything that does not serve you.
Just breathing.
Just breathing.
Notice what it feels like to be like earth,
To be solid like rock,
To be pliable like clay.
Breathing in and out through the four corners of the square.
Inside of the square now,
Imagine a yellow triangle.
See as it becomes formed.
Three lines,
Equilateral.
This could become multidimensional and move in both directions.
Going down deeper into the earth,
Moving up higher beyond the boundaries of the physical body.
Notice what it feels like.
Notice your connection deep into the earth.
How grounded you feel.
And now in the center of that yellow triangle,
Imagine a dark round circle.
Pitch black.
Once again,
Notice how you feel.
What does the weight feel like?
Does it feel weighted beyond the physical body?
It's as if you're made from iron or ebony,
Dense,
Thick and weighted,
Grounded,
Safe.
Secure.
Notice how you can maintain this rooted feeling.
And still feel your connection far into the cosmos.
Hear these words as if your own inner voice is speaking.
I am.
I am connected.
I am connection.
I am safety.
I am energy.
I am ground.
I am root.
Breathe into the sensation of this weight,
Of this deep connection.
I am support.
I am love.
I am proud.
Begin to gently release the weight.
Maintain a sense of connection.
Notice if there's any senses giving you information.
What do you see?
Is there a smell or a taste?
Is there any other sound that you imagine?
What is the feeling inside and outside the body?
I am connection.
Ever so gently and very,
Very slowly begin to notice once again the edges of the physical body.
Notice the fingers and the toes.
And maybe take the thumbs and just lightly rub them back and forth across the pads of the fingers.
Wiggle the toes ever so slightly.
Notice how free the breath is.
Notice how quiet the mind is.
Notice how peaceful the heart is.
And when you're ready,
You can very slowly begin to move the body.
Or if you choose,
You can simply drift off to sleep.
