Let's begin by starting to land in the moment.
Feel your body on the chair and gently close your eyes.
Sense your feet.
Feel the soles of your feet making contact with the ground and feel the solid support beneath you.
Bringing awareness to both of your legs,
To both arms and hands,
To your shoulders,
Neck and head.
Bring your awareness to your breath.
Breathing in through the nostrils and exhaling through your mouth nice and slow.
On the inhale,
Breathing in the supportive life force energy.
And on the exhale,
Just let go of the day's stress or anything that no longer serves you.
On the exhale,
You may feel like making a sigh or a noise.
See what naturally wants to come out.
Now bring your awareness to your abdomen.
Breathing in and out of the nostrils and noticing your breath as you inhale and exhale.
And naturally and gently,
No need to force the breath or push or try.
You may want to place both of your hands on your belly and feel the rise and fall as you breathe in and as you breathe out.
As you inhale,
Let your belly expand outward.
And as you exhale,
Your belly button is coming in towards your spine.
Breathing in and out of your belly,
Nice and slow.
Our belly center is where we have that feeling of being grounded in the here and now.
Where we feel supported,
Where we're solid and also flexible and able to take action and go with the flow.
With every breath,
We're waking up the energy in our belly center.
Feel your feet on the floor and bring your awareness to the soles of your feet.
What are you sensing in the soles of your feet?
On your next breath,
Allow your breath to go down your feet.
Breathing into your feet,
The tops of your feet,
The sides of your feet.
Breathe into the bottom of your feet,
The top of your feet,
The sides of your feet.
The bones of both of your feet.
Now envision you have roots growing from the soles of your feet and the roots are going down into the earth.
These roots are healthy and strong.
As you continue to breathe,
Your roots continue to go deeper and deeper.
Connecting with Gaia,
Mother Earth.
Your roots are being nourished by the wisdom and healing energy of the earth.
Notice how it feels to be rooted and connected to the earth.
Being one with the earth.
Now bring your awareness to your breath,
Allowing the breath to move naturally through your body wherever it wants to move,
Observing the inhale and the exhale.
If your mind ever gets distracted,
No need to push the thoughts away.
Simply notice the thought and abide in your breath.
Now bring your awareness to your torso.
Imagine your torso is like the trunk of a tree.
See if your trunk wants to move in any way,
To the left or to the right.
Let it move however it naturally wants to move.
Notice how your torso or trunk is solid and also flexible.
Breathe into your trunk.
Feel the flow of the breath on the inhale and exhale.
Letting go of the idea of it being my breath.
It's just breath itself.
Now bring your awareness to the top of your head,
Your crown chakra.
Imagine the top of your head opening up.
As it opens,
There's a beautiful light that begins to shine upon you from the heavens.
This divine loving light is here to support you.
You may see a color or feel a texture of this loving healing light.
It's like a shower cleansing your field,
Energizing your cells,
Dissolving heaviness and creating space for essence to shine through.
This loving light is now moving down your head,
Through your heart,
Your torso,
Your spine,
Your back and down your arms and through your hands and fingertips.
All the way down to your feet.
Now envision the energy of your roots and the energy of your loving light.
This divine loving light from above as they naturally come together and flow with each other.
Breathe,
Allow your breath to move as it wants to move through your experience.
Now bring awareness to your verticality,
Feeling the vastness of the sky and heavens and the depth of the earth.
Notice what it feels like to be grounded and nourished in the earth and connected to the heavens,
Receiving nourishment and support from above and below.
Now bringing your awareness to your body on the chair,
Your feet are touching the floor,
Noticing both legs,
Your arms and hands,
Your torso front and back,
Your shoulders,
Neck and head.
And gently open your eyes.
You may want to wiggle your toes,
Rotate your ankles,
Wiggle your fingers and rotate your wrists.
And if your torso,
Your trunk wants to make a few movements,
Allow the wisdom of your body to do what it naturally wants to do.
As you go about your day,
I invite you to treat it like a meditation.
Practice being here in the now,
Being present and aware.
Take time to stop and breathe.
Breathe into your feet,
Breathe into your roots,
Breathe into your trunk,
And also be open to letting the universal loving light shine down upon you.
And flow through you with ease and grace.
Many blessings.
