Hello,
This is a guided meditation to help settle your mind and open your heart by cultivating a grounded and open energy.
Begin by settling in.
Come into a comfortable seat,
Making sure that your hips are at least slightly elevated above your knees.
Let your hands come to rest on your legs.
Let your spine be straight.
Imagine a straight line from your seat,
Up your back,
To your neck,
And all the way to the crown of your head,
And draw the energy upward,
Feeling strong but not strained.
Allow your eyelids to become heavy.
Settle into a gentle gaze,
Or if you feel comfortable doing so,
Bring your eyes to a close.
Start bringing your attention to your breath.
Notice the air as you breathe in through your nose,
And out through your nose.
Is there perhaps a slight temperature difference between the air going in and the air coming out?
Now start gazing inward.
Put your attention on the spot between your eyebrows,
Your third eye center.
They say this is where your intuition is.
What can you see when your eyes are closed?
Breathe into that spot,
And let it relax with an exhale.
Now breathe into all the parts of your head,
Into the area behind your eyes,
The brain,
The cheeks,
The ears,
The jaw.
And as you exhale,
Imagine any tension you find melting away.
Breathe into your neck and shoulders.
Notice,
Without judgment,
Any tightness you may feel there.
And if you do find any tightness,
Just breathe more deeply into them,
Allowing the breath in to stretch them,
And the breath out to gently release them.
Let your breath flow down from your shoulders,
Into your arms and hands,
Sweeping anything you do not need to carry down and out,
Letting all of that shoot through your fingertips.
And now take your deepest breath yet,
And let it fill your chest,
And your ribs,
And your abdomen,
And keep breathing in to let that expansion wrap around your torso to your back.
And as you exhale,
Notice all the space and openness you can feel.
Now breathe into your hips and sacrum,
Noticing the energy there.
And breathe into your legs,
All the way down from your hips,
To your knees,
To your ankles,
And finally to your feet.
Notice all the places where you are in contact with the floor or the chair,
And release into those surfaces,
Allowing the earth to support you.
Now simply turn your attention to your breath,
Noticing where it goes.
As you continue to breathe,
Imagine a small spark of green light in front of your face,
Gently illuminating the darkness.
As you inhale,
It grows larger,
Into a soft orb of green light.
With each breath,
It expands,
Larger and larger,
And larger still,
Until you are fully encapsulated in the green light.
You feel waves of grounding energy washing over you.
With each inhale,
It's as though you are drawing the green light in a wave,
Up from your seat,
Up your back,
Along your spine,
All the way up to your neck,
And then the crown of your head.
And then with each exhale,
You let it wash down,
Down from the crown of your head,
Down your neck,
Down your back,
And down into the earth.
Now the green orb of light begins to contract,
Shrinking until it is just larger than your heart,
And it settles at your heart center.
With the green light at your heart center,
You notice that you are actually surrounded by a faint,
Pale,
Green glow.
Faintly at first,
And then becoming clearer with each breath,
As though a fog is slowly clearing,
You see before you a tree,
So large that you can't see all of it at once.
You sit in the stillness,
Noticing its deep,
Strong roots,
Stabilizing it in the earth,
All the slight twists and turns on the bark of its broad trunk,
Spiraling upward,
Upward,
Upward towards the sun and the sky,
Its branches reaching up and outward,
Extending its arms expansively to create a canopy of faint green light surrounding you.
The green orb of light at your heart center extends towards the base of the tree,
So that you are now energetically connected to it.
With each breath you take,
The green light at your heart and around the tree both strengthen,
Your light brightening its light,
And its light brightening yours.
You see and feel deeply within you how the tree's roots are grounded,
Its trunk stable and strong,
Branches energetically reaching,
And leaves well nourished and lively.
The tree is grounded and supported by the earth,
And yet also energetic and open.
And so are you,
Grounded yet energized,
Supported,
Calm,
Alive,
Strong,
Confident,
Mind settled,
And heart open.
You can stay here with the tree for as long as you wish,
But if you are ready to return,
Listen for the sound of the singing bowl in a few moments,
As an invitation to carry with you the groundedness and openness back to your day.
Start to deepen your breaths,
And notice the subtle movements the breath brings to your body.
And when you feel ready,
Start to blink your eyes back open.
Take a moment to notice if anything has shifted within you.
You hold within you a deep groundedness and boundless strength that you can activate at any moment.
Have a great day.
