This meditation is a grounding meditation where we are going to start with an easy breathing exercise and end with a visualization and some positive affirmations.
So join me in your comfortable meditation seat on the floor,
On a chair,
On your couch.
Make sure you're comfortable.
Your spine is long,
Rooting down through your sit bones.
Lift up through the crown of your head.
If it's more comfortable for you to sit against a wall,
Go ahead and place your back lightly against a wall to support you.
Take a few normal breaths.
Palms resting on the knees or thighs.
Let the eyes begin to drift closed or come to a soft,
Hazy gaze.
Begin to notice your breath and the qualities of your breath.
Noticing the lengths of your inhales and exhales.
Whether your breath is slow or fast,
Deep or shallow,
Warm or cool.
Trace the path of your breath as it passes in and out of your body,
Allowing your chest and belly to expand as you breathe in and contract as you breathe out.
We're going to slightly shift the cadence of our breath now,
Inhaling for three counts and exhaling for six counts.
After a few rounds,
If this feels uncomfortable for you and it needs to be shorter or longer,
Just adjust to your needs accordingly.
Make sure the exhale is longer than the inhale.
Go ahead and exhale all the breath out of your body.
And then begin to inhale through the nose for one,
Two,
Three.
Slow exhale for six,
Five,
Four,
Three,
Two,
And one.
Inhale for one,
Two,
Three.
Exhale for six,
Five,
Four,
Three,
Two,
One.
Inhale for one,
Two,
Three.
Exhale for six,
Five,
Four,
Three,
Two,
And one.
Exhale for one,
Fill the belly,
Two,
Fill the chest,
Three,
All the way to the top.
Exhale for six,
Five,
Four,
Three,
Two,
And one.
Continue this breath pattern at your own pace for the next minute.
Exhale for six,
Five,
Four,
Three,
Two,
And one.
Exhale for six,
Five,
Four,
Three,
Two,
And one.
Exhale for six,
Five,
Four,
Three,
Two,
And one.
You can choose to continue this breath pattern or to return to your normal breathing cadence.
Draw your attention down to the base of your tailbone,
The space in between your two sit bones.
Feel the contact between you and the floor or whatever you're sitting on.
Begin to visualize strong roots growing out of the base of your seat down into the floor.
Imagine them growing deeper and stronger down into the earth.
Feel that connection between you and the earth.
Drawing the energy up through the roots and into the body,
Up the spine to the crown of the head as you inhale and sending your energy back down the spine into your sit bones,
Down into your roots,
Returning to the earth on your exhale.
Imagine that you could grow your roots deeper and deeper down towards the center of the earth.
Notice the strong foundation these roots give you.
Notice that you are secure.
Notice that you are safe.
Notice that you are connected.
As you breathe,
Allowing the energy to travel up and down your spine as you breathe in and breathe out.
As you sit and you breathe and you feel this connection with the earth,
Let these affirmations fill up your body,
Your mind and spirit.
You're welcome to repeat them after me if you like.
I am learning to take great care of myself.
I deserve to be healthy and feel good.
I release any accumulated guilt,
Resentment and bitterness.
I am worthy of my own attention.
I am learning to take great care of myself.
I deserve to be healthy and feel good.
I release any accumulated guilt,
Resentment and bitterness.
I am worthy of my own attention.
If you haven't already,
Let your breathing return to normal.
Take the hands into a prayer at heart center.
Maintaining the connection between your palms as well as the connection between your seat and the floor.
Begin to draw your roots back up through the ground into your body.
But maintaining that feeling of connectedness,
That feeling of grounding.
Sit the chin slightly in towards the chest.
Begin to blink the eyes slowly open,
Taking in the color of the floor with a space in front of you.
Then slowly taking in the rest of the room.
Thank you for sharing this meditation with me today.
Namaste.
