Let's begin today's practice by finding a comfortable position.
Allow your body to settle.
You can gently close your eyes or soften your gaze.
Just take a moment to arrive.
Let's begin by taking three long,
Deep breaths to help us ground.
The longest breaths you've taken today.
In.
And out.
And in.
And out.
And.
.
.
And out Feel your body settle into the chair or the couch.
Or the floor.
Wherever you are.
Bring your attention to your breath.
There's no need to change it.
Just notice the natural rhythm of breathing in.
And breathing out.
Let your breath be an anchor.
When we're meditating,
Practicing mindfulness.
Or tuning into what's present in the moment.
With kindness.
Can you feel the breath entering your body?
What sensations are you present to?
Maybe an expansion of your chest,
Of your belly.
Maybe there's a coolness in your nose as the breath enters.
Breathe in,
And now as you exhale,
Imagine the breath flowing down,
Down through your body and into the ground beneath you.
In and then out as if you're breathing into your own roots deep into the earth.
Each exhale softly extending downward,
Rooting,
Settling.
You might imagine roots growing from your body,
Deep into the earth,
Steady,
Quiet,
Supportive.
Roots of stability,
Nourishment.
Let your body be held.
Maybe on the in-breath,
You can visualize breathing in the nourishing energy from the earth.
And then on the out breath,
Sharing your energy back down with the earth.
Let's be with this practice for a few moments.
When thoughts come in,
As they will.
Can we notice them with kindness?
Can we allow them to come and go?
Part of the flow of the daily sensations.
What if that groundedness,
That stability.
Becomes an anchor.
We can notice our thoughts and experience and hold it.
Breathe it in and down.
How does our experience change when we become the observer of our thoughts,
Of our experience?
What changes when we notice it and then we hold it with our big strong roots.
With each out breath,
Feel the stability.
Even if there's movement in your mind,
Emotions in your body,
Your roots remain grounded.
Like a tree and changing weather,
Wind may come,
Rain may fall.
We can stay grounded.
If this practice resonates with you.
I encourage you to continue for a few minutes or however long you want to practice.
Practice noticing.
Practice being with.
Come back to your breath.
Practice grounding.
Seeing and holding your experience.
Strongly rooted.
In a moment,
I'll ring a bell.
Let the bell be an invitation to continue this practice for however long you'd like.
An invitation to take this practice with you as you go about your day.
Thanks for joining me.
