Come to a comfortable seat.
If you're sitting on the earth,
On a bolster,
Cross your legs.
And if you're in a chair,
Place feet flat on the ground.
Hands on your knees,
Palms facing down.
Start to tune in with the breath.
Tune in with the life force that moves you.
As you inhale,
The belly expands.
And as you exhale,
It contracts.
On the inhale,
The breath fills the belly,
Rises up the sternum all the way to your crown.
And as you exhale,
The breath melts down your spine,
Through your hips,
And back into the earth.
Inhale,
Fill the belly,
Bring the breath up the sternum,
And exhale,
Melt the breath down the spine.
And back into the earth,
Grounding you,
Rooting you.
Continue with your rounds of breath.
As you inhale,
Feeling lighter.
And as you exhale,
Grounding through your spine,
Sending roots down into the earth,
Through your hips,
Through your feet.
Inhale,
Fill the lightness that comes with the stability of your roots as you reach towards the sky.
And as you exhale,
The breath melts down your spine,
Regenerating your roots,
Reaching deeper.
You are a tree,
Grounded,
Home,
Solid.
And sturdy.
As you exhale,
Your roots grow deeper into the earth,
Providing you stability.
And as you inhale,
You grow taller,
Stronger,
Brighter,
As you reach towards the sky,
Towards the sun.
And exhale again,
Releasing that light,
That energy down your spine,
Through your points of contact with the earth.
Continue breathing just like this.
Ever moving,
Ever cycling the energy of your breath to create life,
To create balance.
And anytime the mind wanders,
Return to your tree.
Return to yourself,
Your energy that flows into the earth and up through you towards the heavens and back again.
The tallest trees have the deepest roots.
You,
As you breathe,
Dig deeper and deeper into the earth,
Spreading yourself across the planet.
As you build,
As you strengthen,
As you breathe.
And every breath as well brings light,
Brings new heights,
Brings freedom.
You with your breath and your attention,
You are creating shelter.
You are creating stability.
You are creating life.
And that is enough.
You are enough.
Just like the trees and the sun and the earth are enough.
Continue breathing just like this.
And if you'd like to stay and continue on breathing deeply,
Building your tree,
Do so.
If you're ready to move on with your day,
Stretch your arms out above you,
Just like a tree,
Spreading your fingers towards the sun.
And exhale,
Release your hands back down beside you.
Take a moment to thank yourself for this practice.
When you're ready,
Flutter your eyes open.
And move on with your day.
