Welcome to this meditation to connect with yourself,
To the earth.
And the more we connect with the earth,
The more we connect with the universe as well.
So please sit down comfortably on your chair or on the floor.
Take a big breath all the way into your belly and settle into yourself.
Take another big breath.
And if you don't yet feel quite comfortable to settle into yourself,
Allow yourself to move your body a little bit,
Move your shoulders,
Move your neck,
Move your spine,
And take a big breath.
And now you have settled in.
We are going to take a few more breaths.
Please do it at your own pace,
Settling all the way into your body.
With every deep breath that you take,
Allow yourself to come home to yourself.
Now let's do a body scan together.
Move your attention to your feet.
Feel the ground underneath you.
Slowly move your attention up to your ankles,
Your calves,
Your knees.
Feel how your right knee and your left knee may feel different or not.
Move your attention up through your thighs,
Coming all the way to your hip,
Allowing yourself to really settle in to this seated position.
Notice how the gravity and the chair or the floor underneath you is supporting you.
It's very comfortable to be supported by the gravity.
Now when you're ready,
Start to move your attention up your spine.
Feel your tailbone,
Lower back,
Mid-back,
Shoulder blades and upper back,
All the way to your neck.
Take a big breath.
Now move your attention to your shoulders.
Imagine that your shoulder is becoming just a little bit wider,
Creating more space inside yourself.
Now move your attention to your upper arm,
Elbows,
Your wrist,
Fingers,
Your thumb.
Notice the gravity comfortably supporting your arms.
You might feel that your arms are just a little bit heavier.
And this sense of weight is very comforting.
Allow this comfortable sense of weight to expand.
You may feel a sense of warmth,
A sense of tingling with this.
Take a big breath into your lungs,
Into your stomach.
Now move your attention up to your head.
Feel your jaws,
Your eyes,
Behind your eyes,
Nose,
Forehead,
Eyebrows,
And notice your crown chakra on top of your head.
Imagine that every part of your body is becoming brighter and brighter with light.
Maybe you can imagine golden light.
Now send appreciation to all of your cells.
They are organized for you,
Looking after you every minute,
Even though we're not always consciously aware.
Allow the sense of gratitude to expand throughout your body.
You might feel your body becoming just a little bit warmer with this energy of gratitude.
Allow yourself to settle into this new state of higher vibration.
And as you settle in,
Allow yourself to notice the weight of your body,
How your body is grounded.
Feel the chair or the floor underneath you and its support.
Now imagine an energy line going throughout your body,
All the way from your crown chakra down to the pelvic floor.
It's a beautiful straight line.
Imagine that you are a pillar.
It's very unique.
Imagine this pillar becoming brighter and brighter,
And also allow the energy to go through this channel.
Allow the energy to go down from the head down to the pelvic floor.
Notice what it's like to have this descending current of energy.
Now,
Also notice the energy going upward from your pelvic floor up towards your crown chakra.
Take a few moments to notice this upward current of energy.
Now,
Pay attention to both of these currents going up and down simultaneously.
You might feel it like a circular flow or not.
Just witness this energy flow and experience.
And keep taking slow,
Deep breaths as you witness this experience.
Now,
Bring your attention back to your physical body.
Notice the sense of the weight of your body.
Allow yourself to connect even more deeply with the earth through the sense of your weight and the gravity.
This is the force that's always with us,
Always helps us feel grounded.
Allow this feeling of weight or gravity to anchor your experience and your energy flow to yourself.
Put your hands on your lower abdomen to the center of your body.
Imagine that there is your center of gravity there.
Allow this center in your lower abdomen to attract and ground the energy that you experienced through the meditation.
Now,
Also allow your energy center in the lower abdomen to be pulled by the gravity comfortably,
With ease.
Have the sensation of settling in your body into your home.
Slowly start to move your hands on your stomach,
Making a small circle on your stomach.
Take a big breath.
Slowly open your eyes.
And allow yourself to stretch your arms,
Stretch your body,
Coming back to this present moment and the external world.
Thank you for joining me.
