Let's start by getting settled into a comfortable meditative posture.
If you can,
Be seated in an upright position with your back straight.
Your palms can be gently resting in your lap or on the tops of your thighs.
Feel yourself grounded into your seat,
Fully connected to the surface beneath you.
Feeling your feet anchored into the floor.
Imagine there are roots stretching out from the bottom of your spine,
From your body grounding you deep into the earth like a tree.
Roots that reach into the earth below you,
Going as far down into the ground as you can imagine,
And holding you strong and steady.
As you breathe into this sense of rootedness and grounding into the earth,
Also start to notice those same roots,
That tree trunk,
Helping your back stand up a little straighter,
A little stronger.
Your spine is erect and steady,
While also staying flexible and loose.
Take a few deep breaths into this sense of stability inside of you.
Tapping into your inner strength and backstop that can hold you up no matter what comes your way.
Now with your body firmly rooted deep into the ground,
And sitting tall and steady in your spine,
Repeat the following phrases silently to yourself,
Noticing how each one lands inside your body.
It is safe for me to grow and expand.
I will always have my own back when things get hard.
I am allowed to embrace change and try something new.
I can do this.
I believe in myself.
Living at my fullest potential helps me feel alive.
Stepping into a new version of myself brings closer alignment with my highest self.
It is okay if I make mistakes,
Because I can pick myself up again and keep trying.
No matter what happens,
I will always be there to catch myself.
I am stronger than I think I am.
I am more capable than I give myself credit for.
It is okay to ask for help and get support.
I can do things that scare me and still find ways to feel safe.
It is okay to be scared.
I will catch myself if I fall.
Each time I try something new,
I am learning and growing and stretching.
I am strong and steady in my body.
I am learning to be brave.
I know how to protect myself and keep myself safe.
It is okay if other people don't like the new me,
As long as I like the new me.
I am learning to trust myself and that I know what is best for me.
Inside of me is a reservoir of power and strength I can tap into at any time.
I can take on anything I put my mind to.
My voice matters and deserves to be heard.
I am allowed to fail.
It is part of the process that helps me learn and grow.
I can always try again if things don't work out the first time.
Living as my full self is my birthright.
I am growing and expanding every day.
Feel into the physicality of your body as these words wash over you.
Feel into your strong,
Steady,
Upright posture.
Feel into the loose and strong flexibility of your spine.
Noticing how your body can be multiple things at once.
Both strong and flexible.
Moving and stretching like a sapling.
Feel into your groundedness to the earth below.
Your roots that stretch down into the core of the earth.
Holding you tight,
Safe,
And secure.
Notice if you feel anything at the center of your being,
In your gut,
Now that these seeds have been planted.
As you begin to close your practice,
Bring your hands to your heart space.
Placing your palms together or one hand on top of the other over your heart.
Feel into the new sense of strength,
Courage,
And bravery that you have created in the center of your being.
Give thanks to yourself and your practice.
Sealing in this moment and the seeds you've planted with a soft bow to the earth.
Namaste.
