Connecting With Your Roots For Grounding And Nourishment

This guided meditation is an excerpt from an online class and is perfect for anyone feeling exhausted, run down and unsupported. It includes 4 x 4 breathing technique, progressive relaxation, guided visualisation with the soothing sounds of crystal singing bowls in the background. It is a meditation that takes you on a journey into deep states of relaxation, connecting with the earth as a source of grounding, nourishment and support. It is best practiced lying down and at the end of your day or week, to help reset and come back to your centre.

Transcript

Namaste everyone.

Thank you for showing up.

Let's first make sure that the body is in a comfortable position,

Allowing yourself to adjust during the meditation as well if you need to.

You don't have to force your body to be still.

As we release tension,

Sometimes we need to readjust.

So really taking your time to make sure that your body is in a comfortable position now,

That your back is supported,

Your neck is supported.

If you're lying down,

You can place a pillow under your knees for some additional back support.

And when you're getting ready,

We're going to take some full,

Deep breaths into the body,

All the way in and all the way out,

Focusing all your attention on the sensations of breathing,

Bringing an attitude of curiosity and kindness.

One more full breath in and a full breath out.

And we're going to begin now with a four-count breath,

Where you inhale for four counts and exhale for four counts.

It's a balancing breath.

It balances the brain,

The hemispheres of the brain.

But we're going to do this in a way where we engage the abdominal muscles,

We allow the stomach to expand as we inhale,

Just as we did when we were babies.

So whenever you're ready,

You're going to inhale for four counts and exhale for four counts.

And we'll do that together.

So breathing in two,

Three,

Four,

Breathing out two,

Three,

Four.

Again,

In two,

Three,

Four,

And out two,

Three,

Four,

Allowing the chest and belly to expand two,

Three,

Four,

And collapse two,

Three,

Four.

Again,

Inhale,

Expanding like a balloon,

Three and four.

Breathing out,

You let go,

Two,

Three,

Four.

So continuing that rhythm,

Inhaling,

Expanding,

Exhaling,

Letting go.

And as you breathe in,

You feel your body expand like a balloon in all directions.

As you breathe out,

You connect with the sensations of letting go as you empty out the body.

Breathing in,

You inhale fresh air and oxygen.

Breathing out,

You exhale all the stale air,

All the tension,

Toxins,

And stress.

And becoming aware of all the places where your body meets the mat or the floor or the surface that you're on as you continue your mindful breathing.

At any point,

If you become distracted or your mind wanders,

Just bring your focus back to the breath,

Back to the flow of air as it enters and leaves the body.

So noticing the pressure of the weight of your body against the floor through all of those places where your body makes contact with the surface beneath you.

And as you breathe into the belly,

Expanding the chest,

Expanding the stomach.

As you breathe out,

You sink a little bit deeper into the floor as if the earth beneath you is there to support the weight of your body.

The sole purpose of the surface beneath you is to carry the weight of your body.

So with each exhale now,

You allow your weight to drop into the floor,

Allowing your legs and feet to drop into the floor,

Allowing your hips to drop into the floor.

Continuing to breathe all the way in and all the way out,

Dropping further down and down into Mother Earth,

Allowing the belly and solar plexus to drop down and down into the earth.

To the earth as if you're sinking in quicksand,

Breathing in,

You feel your body breathing out,

You drop down even further,

Allowing your chest and upper back to sink further into the earth.

Breathing in,

Your chest and belly expands.

Breathing out,

You allow your arms and hands to sink further,

Dropping down and down,

Sinking into the earth,

Continuing to breathe all the way in and all the way out,

Expanding the chest and belly as you breathe in,

Letting go as you breathe out,

Inhaling fresh air and oxygen,

Exhaling,

Allowing your neck and shoulders to sink further down into the earth,

Feeling held by the unconditional support of Mother Earth beneath you.

Breathing into the belly,

The chest and stomach expand like a balloon in all directions.

Breathing out,

You sink further down and down,

Relaxing your head and face,

Sinking further into the earth,

Feeling held by the surface beneath you.

As you continue to breathe all the way in and all the way out,

Feeling all of those places where your body makes contact with the surface beneath you.

As we begin to imagine roots growing from all of these places where your body meets the earth,

With each breath,

The roots grow deeper and deeper into the earth through layers of soil and rock,

Deeper and deeper still,

Until the roots reach the molten golden core at the center of the earth,

At the center of the earth,

Feeling the roots growing deeper and deeper from all of those places where your body makes contact with the floor,

Through your legs,

Through your hips,

Through your back,

Arms,

Shoulders,

Neck.

And once the roots reach this molten golden energy at the center of Mother Earth,

You begin to draw up this golden light,

This golden energy,

Up through the roots.

With each breath,

This golden light travels up through all the layers of soil and rock,

Flowing up through the roots,

Breath by breath,

Until it reaches the surface of your body and enters through all of those places where your body meets the earth.

This molten golden light starts to enter your body and flow through every muscle and every bone,

Every joint and every organ.

This molten golden energy of the earth feels like warm honey flowing through your body,

Through your legs and feet,

Through your hips and pelvis,

Through your solar plexus,

Through your chest and upper back,

Through your neck and shoulders and arms and hands,

Through your face and skull.

And it floods every cell in your being with the energy of Gaia,

Of Mother Earth.

And with each breath now,

You begin to absorb this energy into every cell in your being,

Taking as much as you need and allowing the excess to overflow and flow back into the earth.

As you begin to absorb this energy into your cells,

You start to feel lighter,

As your vibration shifts.

With each exhale,

You continue to breathe out tension,

Toxins,

And that which no longer serves you flows back into Mother Earth.

With each inhale,

It's as if you're breathing in,

You're breathing up the energy from the earth.

And so with each breath,

There's this flow upwards into the body and downwards into the earth,

Breathing in through all your pores,

All the places where your body meets the earth,

Breathing out,

Continuing to let go of tension,

Toxins,

And stress,

Allowing that to flow back into the earth.

As you continue to drop down and down,

Sinking into the open arms of Mother Earth,

Feeling your energy become lighter and lighter with each breath,

Continuing to breathe all the way in,

Expanding the belly,

Expanding the chest.

As you exhale,

You let go,

Breathing out tension,

Toxins,

And stress,

Bringing your focus now into your legs and feet,

Breathing in through your legs and feet now,

Drawing up the energy of the earth,

Breathing out through your legs and feet,

Letting go of any tension or holding that still remains,

Softening the soles of your feet and your toes,

Your ankles,

Your calves,

Your knees,

And your thighs,

Feeling the flow of energy upwards into your legs and feet,

And feeling the flow,

Letting go of the tension and stress flowing downwards into the earth,

And bringing your focus now into your hips and pelvis.

As we breathe in through the hips and pelvis,

Drawing up the energy of the earth through the buttocks,

Through the back of your hips,

As you breathe out,

You soften and let go of any tension that still remains in the lower stomach,

The lower back,

The buttocks,

The groin,

Your internal organs,

As if you can breathe out tension,

Toxins,

And stress that flows back into the earth,

Feeling more and more relaxed with each breath,

Shifting your focus into your solar plexus now,

Just below the ribs and above the navel.

As we begin to breathe in through the solar plexus,

Drawing up the energy of the earth through the back,

Through your middle back,

As you breathe out,

You continue to let go of any tension or stress that still remains,

Softening your solar plexus area,

Your middle stomach,

Your middle back,

Your sides,

Softening your internal organs,

As if you can breathe out tension,

Toxins,

And stress that flow back down into mother earth,

And shifting your focus once more into the center of your chest,

As we begin to breathe in through the upper back,

Drawing up the energy of the earth,

As you exhale,

You continue to let go of tension,

Toxins,

And stress,

Breathing it all out,

Allowing that to flow back into mother earth,

Allowing the body and mind to enter into deeper and deeper states of relaxation and healing,

Continuing to breathe all the way in,

Expanding like a balloon,

Filling your body with oxygen,

With the energy from the earth,

Breathing out,

Emptying out the lungs,

Emptying out the body of tension,

Toxins,

And stress,

Shifting your focus into your arms now,

As we breathe in through the arms,

Drawing up the energy from the earth,

Breathing out tension,

Toxins,

And stress,

As if you can breathe it all out,

That which no longer serves you flows back into mother earth,

Continuing to breathe all the way in,

And all the way out,

As we bring our focus now into the neck and shoulders,

Breathing in through the neck and shoulders now,

Drawing up the energy of the earth,

Breathing out tension,

Toxins,

And stress,

As you let go of that which no longer serves you,

And allow it to flow back into mother earth,

Relaxing the neck,

Relaxing the shoulders,

Relaxing your jaw and your tongue,

As you continue to breathe all the way in,

And all the way out,

Shifting your focus now into the center of your skull,

As we breathe in through the back of the head,

Drawing up the energy of the earth,

As you breathe out,

You continue to let go of tension,

Toxins,

And stress,

Letting it all flow back into mother earth,

As you soften your cheeks,

Your nose,

The muscles around your eyes and eyeballs,

Your eyebrows,

Your forehead,

Your scalp,

And the back of your head,

And for the next few breaths,

We're going to breathe in through the whole body now,

Through the back of the body,

Inhaling,

Filling your body with the energy of the earth,

Exhaling,

The tension and stress flows back down into the earth,

And again,

Breathing in through the back of your body,

Breathing out,

Allowing the tension to flow back into the earth,

And one last time,

Full breath in,

And a full breath out,

As we thank mother earth,

For her unconditional support,

For the nourishment that she provides us,

The ground that we stand on,

The food that we eat,

This planetary ecosystem that we inhabit,

Sending your love and gratitude now back into the earth,

Back through the roots,

All the way down and down,

Into the heart of mother earth,

Infinite love and gratitude,

For mother earth,

For Gaia,

As we come to the end of this meditation,

If you're watching the replay,

You can stay there as long as you like,

As long as you like,

And for the rest of us,

We take a nice,

Deep,

Cleansing breath in,

All the way in,

And all the way out,

Gradually bringing your awareness back into your body,

Feeling your clothing against your skin,

Feeling the breath as it rises and falls,

Bringing your awareness back into the room that you're in,

As we slowly move our fingers and toes,

And have a gentle stretch,

Listening to your body,

Taking your time to slowly come back,

Come back,

And when you're ready,

Rolling over onto your side,

Really taking your time,

And roll up,

And I might just end it there,

For the recording.

Namaste everyone,

Thank you for showing up.

Reviews

Amazing, deeply restful experience. Thank you for your guidance 🌻💖👃