This is going to be a seated meditation.
So find your way to a seat with your feet flat on the floor,
Sitting upright with a long,
Lengthened spine.
Roll your shoulders up,
Back,
And down,
Finding a comfortable place for them to rest.
Imagine a rope coming out from the top of your head,
Lengthening your spine up,
And tuck your chin slightly.
Begin to deepen your breath,
Sending your breath to this posture throughout your spine,
Allowing you to sink in deeper.
Take a few nourishing breaths here,
Lengthening the inhales,
And slowly exhaling.
Nice deep inhale,
And slow exhale.
Once more,
Inhaling,
And just hold it at the top,
And a little sip of air.
On this exhale,
Sigh it out.
You can return back to your natural breath,
Continuing to be aware of your posture,
Your length and spine.
I would like you to bring your awareness down to your feet.
Feel your feet against the floor,
Against the ground.
Just notice the small sensations you feel with your toes,
With your heel,
With the balls of your feet.
Can you spread your toes?
Now,
Before we begin to really ground down,
I'd like you to bring your awareness from your feet,
Making your way through your ankle,
Your shins,
Your knees,
Up through your thighs,
Your pelvis,
Your abdomen,
Your back,
Your chest,
Your upper arms,
Your elbows,
Lower arms and hands.
Bring your awareness up through your neck,
The back of your head,
Your jaw,
Up to the top of your head.
Just noticing throughout your body if you're feeling any tension.
Can you use your breath to send and open these spots of tension,
Releasing stress,
Settling in and grounding down?
Bring your awareness now back down to your feet.
Begin to imagine a root growing down from the soles of your feet into the floor,
Into the earth,
And they begin to ground and make their way through the earth,
Sifting through all earthy material,
Rocks,
Sand,
Dirt,
Water,
And they keep going down and down.
They begin to break off and more roots are spreading down.
They begin to go faster,
Rooting you down.
They keep spreading.
And all of a sudden,
They make their way all the way to the core of the earth,
Grounding you down,
Rooting you here.
And now through these roots,
Any of that physical tension throughout your body,
Mental,
Emotional tension,
Allow it to move throughout your body and send it to these roots,
Allowing the earth,
Mamma gaia,
To gracefully allow for the exchange of energy.
And these points of tension and release them through the roots into the earth and for nourishing,
Peaceful grounding energy to come back up through the roots into your body,
Into your mind and soul.
Anything that is no longer serving you,
Allow them to go through these roots.
Allow Mother Earth to take them for you.
She is supporting you as you are supporting her.
Feeling your roots connecting with the earth,
Connecting with yourself,
Grounding here in this moment.
Breathing back into your body.
Let's deepen our breath.
Slowing down our inhales and exhales once more.
Keeping us in this present moment.
And if you have drifted away,
Bringing yourself back here,
Using the breath,
Lengthening your inhales and your exhales.
Now this is a reminder throughout the rest of your day.
If you are finding yourself a little ungrounded,
Uncentered,
Just remember to re-root,
Grow your roots down from your feet,
Connect to the earth and allow for the release of the stress that you may be holding.
