Welcome.
This meditation is about finding that sense of safety and ease within.
When we're present in our bodies,
Fully grounded within ourselves,
We connect with the deepest part of ourselves,
Which allows us to find that sense of safety.
Make your way into your comfortable position.
Close your eyes if you haven't done so already.
And filter your attention inward.
Noticing how you're doing physically,
Emotionally,
Mentally.
Feel your body anchored against its support.
Notice feeling your bottom against the chair,
Your feet on the earth.
Notice your whole body.
Your whole body.
Begin to sense any unnecessary tension around the eyes,
The jaw,
The shoulders,
Chest,
Belly and hips,
Noting any other area that may need to soften.
Take a deep breath into your body,
Open your mouth and exhale with a sigh.
Letting go of tension.
Take a deep full breath in.
On that exhale,
Let that exhale release.
One more round.
Landing back in your body.
Breathing normally.
Place one hand on the center of your chest,
Your heart center.
Notice that area below your hand where the heart is contained.
That big sternum,
Breastbone,
Plate.
As you begin to circle,
Keep those deep breaths coming.
Circle your hand around any direction that feels right for you today.
We're inviting that area to release.
Feeling very kind and gentle with yourself here.
And then just let your hand rest.
All of your focus on the heart.
Good.
Give yourself permission to release there.
Now place your other hand on your pubic bone.
Shifting your focus to your pubic bone.
We're going to take time here to feel the whole root chakra of the body.
The pubic bone,
Floor of the pelvis between the legs and the tailbone.
I want you to just linger your attention there at the tailbone.
Often energy can curl into that area from hurt and wounding.
Just take some deep breaths and invite that area to release.
Invite it to flush downward.
Often these energetic flows can hold us back from fully grounding and feeling our bodies.
Grounding us in our minds and our emotions.
So with your permission,
Tell yourself you're safe and that you can release here.
And if you can sense or imagine or remember what a big tap root,
The largest root,
Imagine it coming down from that tailbone and connecting deep within the earth.
And it's okay just to know that that's happening.
Some of you will feel it.
Some of you will see it.
Good.
Nice.
Now we're going to move our attention down our legs.
So just moving down the legs to the knees.
Down the forelegs,
Down the shins and calf area to the ankles and the feet.
And feel the soles of the feet.
Another area that can be constricted.
And we're inviting the soles of the feet to completely flush out,
To release.
Energetically just letting it go.
Keeping your attention at the soles of the feet.
The soles of the feet.
And you may begin to feel tingling,
Pulsing.
Whatever sensations that you're feeling is just perfect.
Good.
Now keeping your hands where they are,
We're going to start a grounding breath practice.
Flowing along this channel will help you become present and fully grounded.
Exhale with me right now.
Pull belly in.
Inhale from your heart down the central line to the floor of the pelvis.
Pause.
Exhale down your legs and go slowly.
So down your legs and past the soles of your feet.
Pause.
Inhale from your heart to the floor of your pelvis.
Pause.
Exhale down your legs and past your feet.
Pause.
Continuing at your own breath.
Flowing along this channel downward.
Flushing the attention downward.
We're opening this channel to help you fully ground.
Beginning to linger with your attention at the pause.
Any resistance that you have to breathing downward,
Just let that go.
And fully just let this breath flush through you.
It's opening channels.
It's okay to make noise with your breath.
You can extend that exhalation and let it be longer than your inhale.
Just let go of your breath.
Noticing any shifts in your body.
Perhaps the calmness of your mind.
Release your hands and I want you to feel your heart and the floor of your pelvis simultaneously.
And can you add the soles of your feet.
Feeling the heart area,
Floor of the pelvis,
Soles of the feet simultaneously.
Now relax and feel into the whole body.
The whole body.
Feeling encased inside the skin.
We'll start with the skin of the face.
And the skin around the head.
Slip down into your neck.
The skin of the neck.
How it wraps around.
Feel the skin of the shoulders,
Down the arms,
To the hands and fingers.
Can you sense the skin of the torso?
Skin of the torso,
Back of the torso.
The legs.
Feeling the skin of the legs.
Trace all the way down to the skin of the feet and toes.
Feeling your whole body now.
Such aliveness,
Such presence here in this body,
In this moment.
And I want you to drop into your hips.
Drop all of your attention into your hips and journey inside your hips.
Explore the innermost part of your hips.
We're inviting any tension or any emotions,
Any stuck energy that may be locked in these hips,
Whatever is ready to let go,
Just invite it to leave.
It's okay.
Lingering here at the hips.
Inviting opening.
Noting heaviness.
Presence in the hips,
So heavy,
Completely anchored and grounded.
Really connect with this feeling of being anchored in the hips.
And you can come back to this at any time that you feel off your game to help you rebalance.
Come back to these hips and this sensation.
Feeling the whole body nice and heavy and anchored.
And just bring your attention to your heart space.
And as you sense into your body,
You're sensing more than just this physical form with thoughts and emotions.
Can you connect with the deepest part of you?
This part of you that is always here.
Just for this connection to strengthen.
This connection with your higher self.
This part of you that's always been here from the moment you were born and even before and will be once you leave this body.
Take one more huge deep breath into this physical form.
Inflating your lungs and feeling out into this beautiful body.
And on that exhale,
Just thank your body,
Your mind and this beautiful spirit that's guiding you,
Leading you,
Protecting you.
And notice any shifts in your body and your mind since the beginning of this practice.
You may wish to stay here a little longer or just begin to blink your eyes open if you're ready to come out of this practice.
You may wish to revisit these practices again and again.
The more we practice,
The stronger we get at being anchored and grounded and connected within the deepest part of ourselves.
That true safety.
And I invite you to take the breath and that sense of anchoring into your hips,
Into your daily life.
Thank you for practicing with me.
Wishing you deep peace,
My friends.
Namaste.
