This meditation can help to increase feelings of calm strength and stability within,
Which may be especially helpful during challenging or stressful times.
It may also help to generate feelings of loving kindness for oneself and others.
Begin this meditation in a seated position if you are able,
Spine upright,
Feet flat on the floor.
Bring your awareness to your feet.
Feel the soles of your feet making contact with the ground beneath you.
Notice the sensations in your feet as they are supported by the floor.
Imagine that there are roots growing through the soles of your feet like tree roots that go down deep into the ground,
Spreading far and wide.
Picture your body as a strong and healthy tree standing firmly above ground.
The roots help to keep the tree stable and secure.
These roots are made up of all of your inner strengths and resources that you have grown in your life to help you through challenges.
Take a moment to reflect on those inner strengths.
These roots also represent all of the outer resources you have,
Including the people in your life who are there for you as support.
Picture these people surrounding you.
You are not alone.
Take a moment to turn your attention to your breath as it comes in and goes out.
As you do this,
Imagine drawing up through your roots all of the strength,
Support,
And stability that you need to help you face the challenges ahead.
Feel the energy and strength flowing through your body,
From your feet to your head and back down.
Feel the security and safety that your roots provide,
And notice how they keep your tree strongly anchored in the ground.
Notice what it feels like in your body to be rooted,
Stable,
And safe.
You are safe right here in this moment.
Let this feeling grow inside of you.
Now imagine all kinds of passing weather.
Notice rain,
Wind,
Snow,
And big storms come and go.
Picture your tree remaining strongly rooted in the ground,
Stable and secure.
Watch the storms as they pass by.
Say the following to yourself.
May I be safe and peaceful.
May I find the strength to help me through difficult times.
May I send myself compassion and kindness.
Now think about those you love,
And imagine saying to them,
May you be safe and peaceful.
May you find the strength to help you through difficult times.
May you feel compassion and kindness.
Now think about all living creatures and say,
May the world be safe and at peace.
May the world find the strength to get through difficult times.
May all peoples of the world share in experience,
Compassion,
And kindness.
Now bring your attention back to your feet,
Feeling the support of the earth beneath you.
Take several slow,
Deep breaths,
Imagining drawing up strength and energy through your feet,
Your roots,
Up into your body.
When you are ready,
Bring your attention back into the room,
Ready to go forward in your day.
