Welcome to your down to earth meditation practice.
Allow yourself to find real comfort,
Whether that's sitting up nice and tall or lying down somewhere comfortable and warm.
Keep in mind that there's no one right way to do this practice.
Keep in mind that even as thoughts come and go and come back again,
That is part of the practice.
Now let your eyes close just softly and take a full body breath in.
Take your time with this.
Fill the belly with the ribs,
Expand all four directions and bring that breath up into the heart space.
As you exhale out,
Allow yourself to exhale every last bit of air.
Consider that you're making space,
Fresh breath,
Fresh energy,
Cleansing the body inside and out with these sweet,
Deep breaths.
Now allow yourself to feel the body beginning with all 10 of your toes,
Noticing the big toe on each foot,
The second toe,
The third toe,
The fourth toe,
And the pinky toe.
Notice the soles of the feet,
How they feel,
The air around them,
What's underneath them.
Notice the tops of the feet.
Notice the ankles,
The lower legs,
The calves,
And the shins.
Notice deep within the knees.
Notice the upper leg,
The thighs,
And the hamstrings.
Notice the hips.
Allow them to relax,
To grow heavy and soft.
Notice the spine,
Lengthened,
Relaxed,
Stable.
Notice each one of the 10 fingers,
The thumb,
The pointer fingers,
The middle fingers,
The ring fingers,
And the pinky fingers.
Notice the palm of the hands,
The back of the hands.
Notice the wrists,
The lower arm,
Deep within the elbow,
The upper arm.
Notice the shoulders,
Relaxing,
Releasing their tension.
Notice the neck,
Supported,
Stable,
And relaxed.
Notice the head,
The back of the head,
The entire scalp,
Releasing.
Notice the brow,
Soft,
The cheeks,
Soft,
The jaw,
Relaxed.
Notice the soft rise and fall of the belly and chest with each breath in and each breath out.
Notice how with each breath,
The entire body gets to become even more heavy.
The body becomes even more soft.
The body becomes even more relaxed.
This body,
Our physical form that supports us throughout each moment.
And this body,
Some gratitude,
Love for everything that it's walked you through,
For everything it's given you the strength to move forward through,
For all the miracles and systems that are taking care of themselves day after day,
Breath after breath.
Feel the heaviness of the body,
Surrendering to gravity as it presses you gently down into the earth.
Notice how you're always connected to the earth.
Notice what parts of the body are currently grounded down.
And follow this energetic line that's coming from the body,
Weighted and heavy,
Pressing into the earth.
Let these roots dig deeper through the chair or the bed that you're on,
Through the house or building that you're within.
Let these roots travel even deeper past the foundation,
Into the dirt,
Through rock,
Through water,
Deep into the core of the earth.
And as these roots are allowed to travel as deeply as you can imagine,
Take a full breath in and breathe up this energy from the earth,
The earth that fully supports you and nourishes you day after day.
Breath after breath.
Imagine with each breath in,
You bring the sweet,
Grounded energy from the earth up into your body.
And each breath out,
You release things that you no longer want to hold on to and give it back to the earth.
Breathing down through your roots and letting the earth carry these things away for you to be recycled.
The earth loves recycling.
And with this,
Breathing in fully,
Feeling that sense of rootedness,
Groundedness.
You're fully supported here.
Breathing out any thought,
Any belief,
Any energy that no longer serves you in this place.
This is a cleansing exchange between you and the earth.
Get familiar with this feeling of being fully supported,
Of learning the ways of nature,
There is no rush.
Everything gets done as it needs to,
When it needs to.
There is a flow,
A graceful exchange.
Trust this.
Use this breath.
Use these roots.
Whenever you need to feel more grounded,
Safe,
Secure,
And supported,
This is always available to you.
And soon,
As you visualize it,
Close your eyes and breathe in.
The earth is there to give you this sweet exchange,
To cleanse and recycle anything you're ready to let go of.
Take a full body breath in,
And a complete breath out.
Take as many of these breaths as you would like.
There is no rush.
You are supported.
You are nourished.
You are safe.
Allow yourself to stay with this breath,
Within this exchange,
For as long as you'd like.
Or if you're ready,
Let the eyes slowly open,
And notice how you feel.
Notice how cleansed and free you are.
Give yourself one last big breath,
And go about your day or your evening knowing that you are safe.
You are supported.
