I invite you to get comfortable in your seat and you can shift around as you need and just have your feet planted firmly on the ground below.
Okay,
Really feel that support of the ground and gently close your eyes.
Lean back slightly in your chair so your weight is pressing on the feet beneath you.
Allow your hands to rest on your lap or next to you.
Start with your feet shoulder width apart.
Feel the heels of your feet firmly against the ground.
Your heels back and forth.
So you find that balance point with the weight resting in the middle of your feet.
Notice your sit bones supported by your seat.
Feel the back of your thighs rest into the chair.
Notice your back shifting as needed so your lower spine feels fully supported.
See if you can still feel your feet fully pressing into firmly rooted to the ground.
Notice both your feet.
Keep pressing but lift the arches of your feet to strengthen your ankles.
Now relax the arches.
Moving upwards,
Bring your attention to your calves and lightly squeeze the calves to activate.
Allow your calves to relax.
Now lightly squeeze or activate your thighs and feel your body lift upwards,
Sitting tall.
Now imagine a line of energy coming down from the top of your head,
The pure loving supportive light and energy.
Showering you with unconditional love and strength.
Coming down your back and spine.
Extending down your thighs,
Legs,
Coming out through the soles of your feet.
Bending it through the floor and watch it as it continues deep into the earth.
See this energy go through the top layer of the earth's crust with oil.
Send it deeper into the mantle and into the fiery core of the earth.
Just as a mountain is deeply immovable,
Grounded and connected to the earth.
I want you to feel that this is where the energy comes from.
Now see this line of energy from the deep fiery core coming upwards to the outer core,
To the mantle,
To the earth's crust,
To the floor beneath you and into your toes,
Your legs,
Pelvis,
Up your body,
Into your neck and out the top of your head,
Feeling connected and supported by Mother Earth.
Now shrug your shoulders and bring them high into your neck,
Knowing that this is not the pose you're looking for.
Press your shoulder blades back,
Allow them to release down.
Now they release,
Feel your chest expand.
Top of your chest pushing forward slightly up towards the ceiling.
Visualize your spine being lengthened.
Rib cage lifting and expanding,
Bringing in more oxygen to nourish your body.
Notice the position of your chin.
Allow your face to relax.
Your throat is soft.
Your tongue wide and flat on the floor of your mouth.
Your mouth may water slightly,
An indication that you're activating the relaxation response.
Soften your eyes and let them think now.
You are in mountain pose,
Also known as Tadasana.
As you sit strong,
Rounded and tall,
Picture the most beautiful and majestic mountain.
Study the base of the mountain and take your gaze all the way to its peak.
Now imagine that you are becoming this mountain.
You are strong,
Grounded,
Beautiful,
Unmovable and fully attached to the ground.
With every slow,
Gentle breath,
You become more and more this peaceful mountain.
Now that you're in a grounded posture,
I want you to bring your awareness to the breath.
Start with a deep inhale through your nose and a sigh out through your mouth.
Feel your shoulders dropping back and down into an even more relaxed posture.
Taking a few more cleansing breaths at your own pace.
Notice the feeling of relaxation.
Paying attention to the sound of your breath as you inhale and exhale.
If any thoughts start to creep in,
Simply notice and let go,
Bringing your attention back to the sound of your breath.
As you continue your breath,
I invite you to put your left hand on your belly and right hand over your heart.
As you inhale,
Allow the belly to fill with air,
Drawing air deep into the lower lungs.
And as you exhale,
Allow the belly to deflate like a balloon.
Repeating this at your own pace,
Keeping the breath smooth and relaxed.
Every time you inhale,
Think or say to yourself,
Soft,
And on the exhale,
Think belly.
Inhale soft.
Exhale belly.
Continuing to breathe into your belly.
But also expand the chest region,
Allowing your rib cage to open,
Bringing in more oxygen to nourish your body.
Paying attention to the sound of your breath with each inhale and exhale.
Paying attention to the movement of your breath as your belly rises and falls.
And we'll conclude with a cleansing breath together,
Taking a nice big inhale through the nose.
Exhale through open mouth.
Letting it all go.
Slowly bring your attention back into the room,
Move your fingers and toes.
Let me move your head around,
Slowly open your eyes when you're ready and come back into the room.
