This meditation is for you to feel more grounded in your body and more centered in who you are.
To begin,
Come into a comfortable seated position or lie down on your back.
Make sure you're comfortable and warm.
As you breathe,
Feel your body and its presence here.
Breathe and feel your body and its presence here.
Your head and scalp,
Your skull,
Ears and cheeks,
Your jaw,
Your whole face,
Your neck and throat.
Breathe and feel your neck and throat.
As you feel these parts of the body,
Really be aware of their physical presence.
Feeling your neck and throat,
And your right shoulder and your left shoulder,
Your right arm and your left arm.
Breathing and feeling your right arm and left arm,
Your right hand and your left hand,
Your right fingertips and your left fingertips.
Feeling your hands and fingertips.
Feeling your whole right arm,
Your whole left arm.
Feeling both arms.
Feeling your chest and feeling your ribcage.
Feeling your belly and all the organs inside.
Feeling your back and feeling your spine.
Feeling your whole torso.
Breathing and really feeling your whole torso.
Feeling your right hip and feeling your left hip.
Feeling your whole pelvis.
Really feeling your whole pelvis.
Feeling your whole pelvis.
Feeling your right leg,
Your right knee.
Feeling your left leg,
Your left knee.
Feeling your right toes,
Your right foot.
Feeling the left toes,
The left.
Feeling the whole right leg.
Feeling the whole left leg down to the toe.
Feeling both legs.
Feeling both legs.
Feeling your body and its presence here.
Aware of your body and its presence.
And now as you feel your body and its presence here,
Just imagine the body growing roots down,
Down into the earth.
The roots go down into the earth.
The more solid you feel,
The more strong you feel upon the earth's surface,
The more the roots can grow down,
Allowing you to feel more rooted,
More solid.
So that you can grow.
Grow in your ability to know who you are,
To feel strong in who you are,
And to allow this beautiful light that lives at your heart center to shine bright.
So come to imagine that as your body rests here,
Roots are growing down as the brightness of your heart begins to shine brighter and bigger and shine up.
Almost as though you see this beautiful bright light as a big,
Bold,
Solid grandfather tree.
Big and round and growing tall and expansive.
The more you root down,
The more you can shine bright,
Grow strong,
And share out.
Taking a few moments to just breathe and be in this solid space of rooting down and growing up.
Feeling the comfort and the safety of this vision that is you.
The ease and the calm.
Knowing the more you root down and the more you connect to your strength and grow out and up,
The more that your cares and worries just wash away.
Lingering here and staying here as long as you feel you need.
