This meditation will support you in those times when the world seems to be spinning out of control around you.
It can help you reconnect to the present moment from a place of calm and centered focus.
To begin,
Find a comfortable seated meditation posture.
Feel your spine elongate as you reach the crown of your head toward the sky,
Almost as if there were a string attached and pulling you ever so gently up.
Let the tips of your thumb and index finger touch and rest the backs of the hands on the thighs.
Gently close your eyes and begin following your breath,
Inhaling and exhaling through the nose.
Notice how it feels to breathe in this moment.
And now,
I invite you to take three healing breaths,
Visualizing a beautiful white light coming into your being,
Pausing and holding the light in,
And then slowly exhaling out anything that no longer serves you at this time.
Take two more breaths in this way.
Feel free to resume normal breathing at this time.
Beginning now to soften your physical body,
Consciously releasing any tension or holding you may feel in your muscles,
Joints,
Or organs,
Allowing the body to become soft and still.
And now starting to let go of your mind and all of the different roles that you play in your life,
And all of the stories that go along with those roles,
Not having to be any one of them in this moment,
Allowing yourself to connect to the part of you that is infinite or eternal,
That true essence of your soul.
And now,
I would like you to think of one energy that you would like to bring into your life,
Whether that is peace,
Love,
Compassion,
Gratitude,
Healing,
Joy,
Confidence,
Clarity,
Or health.
Choose one of those energies and bring your attention to the base of your spine.
Now with your focus at the base of the spine,
I'd like you to visualize a seed,
A beautiful seed at the base of your spine.
And inside this seed contains the energy you desire.
In order for this seed to grow,
It needs water,
Proper nourishment,
And light.
And with each conscious breath you take,
You create the optimum environment for this seed to grow.
As you breathe life into this seed,
You start to see it sprouting.
You start to see the roots growing down into the earth and growing down through your legs.
And as you continue to consciously breathe,
You start to notice the seedling growing up through the spine,
Growing into the trunk of the tree,
Feeling this strong pillar of support infused with the energy you desire.
And with each conscious breath,
You feel the roots growing deeper into the earth and the trunk of the tree growing up through the spine until it reaches the heart.
Take a moment to reconnect to the energy you want to bring into your life at your heart center.
Do you notice now that the tree begins to grow branches?
These branches extend out through your arms and continue to grow up through your spine until finally you see the tree break through the crown of your head.
Taking a moment to notice the intense beauty and power of this tree that you nourished with your breath and delight.
From just a seed,
Seeing this tree deeply rooted into the earth and continuing to grow and flourish toward the light of the sun,
Grounding and centering you in the energy of your choice.
And now bringing your awareness back to that one word,
That one energy you chose in the beginning of this meditation,
Affirm,
I am grounded in and so slowly starting to follow your breath again,
Feeling the rise and the fall of your chest,
Starting to come back into your physical body,
Noticing your hands and your feet,
Your arms and your legs,
Your torso and your chest,
Your neck and your head,
And when you're ready,
Slowly and gently opening your eyes,
Coming back into the present moment,
Feeling grounded and centered.
