This is Natalie and today I'm going to guide us through a visualization meditation where we will visualize ourselves as a tree and follow through a process of grounding,
Releasing and expanding.
Find a posture that you can maintain for about 10 minutes and get yourself as comfortable as possible,
Finding neutrality in your spine,
Some degree of comfort and relaxation and connection to your breath.
Make this connection conscious and purposeful,
Inhaling deeply and exhaling completely.
Let's repeat that a few times just to make a solid connection with the breath and with your body.
Finding deeply and exhaling completely.
On your next exhale,
See that you drop your weight on your seat,
Making the connection with your support space solid and firm.
Knowing to breathe at your own rhythm and using your breath as needed to bring yourself back to the meditation.
When you're ready and in your mind's eye,
Visualize yourself as a tree.
Focus first on the roots and notice how they grow deep and wide into the earth.
Make your visualization as real as possible,
Maintaining a connection to your breath,
Making it conscious and keeping it purposeful.
And continue to notice how those trees keep growing and spreading through the dark dirt.
And notice quite curiously how they are not interrupted by stones or other roots.
Instead they use those things to gain greater grounding.
Notice this deeply and use your breath to connect firmly to this vision.
Bringing your attention now to the base of the tree trunk.
Notice that it is wide and broad.
Connect to the very solid base of that tree trunk and how it creates a true firm connection between the roots and the expanding trunk.
Notice how tall the trunk is and connect to the stability of the trunk of the tree,
Noticing how beautifully it manages to take care of itself as winds come through and manages to sway while still maintaining the full integrity of the tree.
And on your next inhale go ahead and extend your attention all the way to the top of the tree trunk as it expands out into branches.
And let's do a little review of the strength of the roots,
The solid nature of the trunk and the beautiful expansive widening way the branches go all around.
Looking to mine the many leaves,
The way the branches touch and connect,
The way the leaves just sway in the breeze.
Take a moment to notice the way the dirt nourishes and the way the tree brings up all the nourishment it needs,
Gathering it all from Mother Earth and bringing it all the way up to each and every one of those branches and each and every one of those leaves.
Inhale noticing everything and anything you can't notice about the tree and exhale connecting to the power inherent in being a tree.
Let's take a few moments to travel again from root to treetop.
Do it slowly at your own pace,
Staying open to really feeling and receiving any information that the tree can have for you.
Make your next inhale deep and exhale complete.
Bring your hands to your heart center and connecting to gratitude.
Gratitude for this time,
Gratitude for your strength and gratitude for the way that Mother Earth and all that is take care and nourish you every single day.
Bring your hands to your heart in the shape of prayer,
Bow in gratitude and honor to yourself for this time and when you're ready open your eyes.
Let's take a few moments to travel again from root to treetop.
Let's take a few moments to travel again from root to treetop.
Let's take a few moments to travel again from root to treetop.
