Just take a few moments to find a comfortable seated position,
Ideally with your feet firmly planted on the floor.
And then just take a few nice deep breaths here just to bring yourself into the moment and into what we're doing right now.
And just noticing how your spine is,
Just try and have it nice and straight with each disc stacked one on top of the other.
And then closing your eyes if they're not already and just start by feeling into any body parts that are touching the ground.
Noticing that connection between your body and the earth.
And then just allowing your body to rest even further down toward the earth and also feeling the earth rising up to meet you in these points of contact.
So you're sending your energy down toward the earth and the earth's coming up to meet you in this space of contact.
And then just bring your awareness to your toes,
Not trying to feel anything but just being aware that they're there.
Just witnessing the toes on your left foot and your right foot.
And you might feel something or nothing at all.
Just try and stay with the awareness of the toes.
Then bring your awareness to your feet,
Your left foot,
Your right foot,
Your inner arches,
Tops and bottoms of your feet,
Your heels and your ankles.
And then noticing your shins and your calves,
Your knees and the back of your knees.
Just inviting in any sensation,
Whether you feel something or if you feel nothing,
Just treating both of those equally and being open to whatever it is that you notice.
Now notice your thighs and your hamstrings and the front and backs and sides of your legs and your hips,
Just feeling where they're making contact with your chair.
And then bringing your awareness up to your belly and just noticing how it moves with every breath.
Then coming around to your lower back and just being aware of your kidneys and all of your other internal organs and just being aware of what they're doing for you right now.
And then start to notice your chest and feeling how it rises and falls with every breath.
Maybe you can feel or hear your heart beating or maybe not,
But either of those is perfectly fine.
And then just coming to your shoulders and just try and allow them to soften and just release any tension that might be there.
Again,
Any tension that you notice,
Just treat it as equal to noticing no sensations or feeling relaxed.
And then just from your shoulders,
Feeling your arms just hanging heavy like vines,
Just noticing your upper arms,
Your elbows,
Your forearms,
Your hands and the spaces between your fingers and noticing the backs of your hands and the front.
Then coming back up to your throat and your neck and that space where your head meets your neck,
Your chin,
And just try and release your jaw,
Noticing where your tongue sits inside your mouth.
And then coming aware of your ears,
Your nose,
Your eyes,
Your forehead,
And just trying to relax your brow,
Just letting it become soft.
And then bringing your awareness to the crown of your head and just getting a sense of open space around your head.
And then coming back to your body as a whole,
Connected and complete unit and just thinking of your arms being nice and heavy and your feet just firmly planted into the floor.
And from your feet and from your arms,
You're just going to start to grow roots down into the floor,
Just imagining them penetrating the surface and going down into the foundations of the building,
Down into the top layer of earth and then all of the other layers,
All of the rock,
All of the dirt.
And then going all the way down into the centre of the earth,
Into the core where these roots are going to wrap around the core many,
Many times just to form a strong and stable anchor to the earth.
And with each breath,
You may want to imagine just a pulsing light that's shining with every inhale,
This connection of your body and the earth as a whole being rooted down into the earth so that we can be strong and stable and withstand any of the storms that we face.
And then just start to imagine that these roots are just unraveling themselves from their grasp on the core of the earth and they're just starting to shrink back up through all of those layers,
Back up through the floor,
Back up into your body.
So now it's just you with your feet firmly planted and your arms nice and heavy.
But knowing that this connection is always there when you need it,
You can always be able to take it down into the earth,
You just have to extend your roots when you need.
And just start to bring your awareness back to the room and gently wiggle your fingers,
Wiggle your toes and just hang your head and just take a few breaths here.
And then just gently circle your head around to the right nice and slowly,
Nice and gently,
Nice and carefully,
Two times.
And back to centre and then to the left,
Nice and slowly and carefully and gently,
Two times.
And back to centre and then take a nice big inhale and exhale,
Let it all out.
And then when you're ready just slowly open your eyes.
