Hello.
Welcome to the filling up meditation that I am going to lead you through today.
I want to encourage you to sit in an upright position with your sit bones on the ground or laying down with support under your knees,
Your head.
You can also be standing if you want.
You can have your eyes closed gently or resting softly,
Relaxing your gaze.
A little reminder that I am simply a guide and at any moment you can always come back to yourself.
You are the one in the driver's seat.
Start with some deep breaths.
Start feeling the body,
Feeling gravity,
Where our body is touching the earth,
With a chair,
With a bed.
Pulling our attention outside of ourselves to the inside,
Calling back our energy to this moment.
With each breath,
Coming more to the space.
We're going to do body scan to ground our attention onto our bodies.
Start with our feet.
Awareness of our left big toe.
Awareness of the left big toe.
Second toe.
Third toe.
Fourth toe.
Pinky toe.
Awareness of all the toes on our left foot.
Top of the left foot.
Bottom of the left foot.
The left heel.
The left ankle.
The left shin.
The left calf.
The left knee.
The left thigh.
The whole left leg is relaxed and laying on the ground.
The right big toe.
Awareness of the right big toe.
The second toe.
The third toe.
The fourth toe.
The pinky toe.
All the toes on the right foot are relaxed.
The top of the right foot.
The bottom of the right foot.
The right heel.
The right ankle.
The right shin.
The right calf.
The right knee.
The right thigh.
The whole right leg is relaxed and laying on the ground.
The left hip.
The right hip.
The lower belly.
The upper belly.
The left rib.
The right rib.
The lungs.
The chest.
The lower back.
The upper back.
The shoulders.
The whole torso is relaxed.
Awareness of the left thumb.
The second finger.
The third finger.
The fourth finger.
The pinky finger.
The space between the fingers.
The palm of the hand.
The top of the hand.
The left wrist.
The left forearm.
The left elbow.
The left upper arm.
The left shoulder.
The entire left arm is relaxed and resting on the ground.
Awareness of the right thumb.
The second finger.
The third finger.
The fourth finger.
The pinky finger.
Awareness of the space between the fingers.
Awareness of the palm of the right hand.
The top of the hand.
The right wrist.
The right forearm.
The right elbow.
Upper right arm.
The right shoulder.
The entire right arm is relaxed and resting on the ground.
Awareness of the back of the neck.
Awareness of the front of the neck.
Awareness of the left ear.
Awareness of the left cheek.
Awareness of the left eyebrow.
Awareness of the eyeball.
Awareness of the right ear.
Awareness of the right cheek.
Awareness of the right eyebrow.
Awareness of the right eyeball.
Awareness of our mouth.
Of our tongue.
Of our bottom teeth.
Of our upper teeth.
Awareness of our bottom lip.
Of our top lip.
Awareness of the right nostril.
The right nostril.
The space between our eyebrows.
Awareness of the back of the head.
Awareness of the left side of the head.
Awareness of the right side of the head.
Awareness of the very top of the head.
The entire head is relaxed and laying on the ground.
We're going to feel our breath flitting in and out.
Feeling connectedness between our body and our awareness.
Now,
We're going to feel that with each inhale and exhale,
We are connecting to Mama Earth.
Inhale,
We are pulling up her essence and energy.
And with exhale,
We are feeling that we are giving her anything we need digested in our life.
Inhale.
Coming up through our feet,
Up through our legs,
Up to our lungs,
Up to the top of our heads.
Giving all of that down,
Down,
Down to Mother Earth to process for us.
You want to visualize the inhale,
Green,
Sparkly energy fragments of Mother Earth coming up through our feet,
Up through our legs,
Up through our bodies,
Tops of our heads.
And then exhaling any.
.
.
Perhaps you can think of it as water.
Think of it as dirt,
Mud.
Think of it as lava.
Regardless,
We are replenishing and revitalizing,
Recharging and cleansing our bodies with the support of Mother Earth.
We do this for a few moments.
Inhaling through the bottom of our feet,
Up through our legs,
Up through our pelvis,
Up through our stomach,
Up through our spines,
Up through our throats,
Up through the top of our head.
And exhaling down,
Down from our head,
Down through our throat,
Down through our spine,
Down through our hip bones,
Down through our legs,
Down through our knees,
Down through our feet.
Inhaling,
Drawing up the gloriousness,
Presence of Mother Earth.
Inhaling,
Bringing all of that up,
Up,
And exhaling it down.
Inhaling it up,
Exhaling it down.
Keep your mind wanders.
That's fine.
It's a muscle that has been practiced a lot.
Now I'm asking you to practice another muscle.
Inhaling that up through our feet,
Up through our legs,
Up through our spines,
Up through the tops of our head,
And exhaling that down.
Keep your mind wanders.
And if you feel ready,
You can start deepening your breath.
Tuck your fingers in,
Wiggling toes and fingers.
Don't open your eyes quite yet.
I'm going to take a screenshot of our nervous system right now.
Remember,
This is always here.
Mother Earth is always there.
We can always connect.
We can give her anything we don't want or need anymore.
If you want,
You can stay in this space as long as you need.
You feel like you want to come out of this space.
I'm going to very gently blink our eyes.
And then our eyes open.
I'm going to let our gaze rest on something beautiful,
Like twinkly lights that I have here.
Now I'm going to look at a little green plant that I have growing.
I hope you enjoyed that and you have a beautiful,
Beautiful day.
