Namaste,
Beautiful soul.
Thank you for choosing this meditation today.
This meditation is meant to help you get grounded,
Connect a little bit more with your roots.
So we'll start by just setting ourselves up in a comfortable posture.
So that can be in a chair,
On the floor,
Or even lying down.
Just whatever is going to be the most comfortable and least distracting for you.
We'll remain with our eyes open for now.
Just beginning to settle in and arrive to this moment,
To this physical space that we're in.
And just beginning to notice how you're arriving to this moment.
Just with a sense of curiosity,
A sense of compassion and acceptance for however that may be.
Without the need to judge or criticize.
Just observing how you're feeling right now,
Physically,
Mentally,
Emotionally,
And spiritually.
Like a full body and soul weather check.
As you start to find stillness and connect with your breath,
Just notice where you most feel your breath.
So not controlling the breath in any way.
Just exploring,
Noticing,
Maybe you feel your breath mostly in your belly,
Maybe in your rib cage or the back of your throat,
The cool air coming in.
Or maybe you feel your breath at the entrance of your nostrils just above your lip.
Maybe beginning to deepen and lengthen that breath if it feels good.
And again,
Remaining with your eyes open for now,
Just begin to take a couple big circles opening and closing the jaw,
Your bottom half of your mouth,
Like you're chewing a big giant wad of gum.
Releasing any tension in the neck and the jaw,
In the face.
Relax the cheeks,
Relax all of the muscles in the face.
Releasing the brow,
Finding a little softness in the back of your eyes.
And with each and every exhale,
Imagine that you're releasing any fears,
Any worries that are present.
Something bothering you right now,
Just visualizing it ride out on your exhale.
It is said that all anxiety comes from being stuck in the past or the future,
Right?
So using this breath to continuously guide you back to the present again and again,
Where everything is all right.
In this moment right here,
Right now,
You are breathing,
You are alive.
I'm here to remind you that you are okay right now.
So as you breathe,
Begin to turn your head and neck,
Maybe taking big circles with your head and neck,
Rolls.
You're just shifting side to side,
Looking around you,
Orienting to your environment,
To your physical space,
Moving with your breath.
This practice of making connection with our external environment and physically moving our head tells our body,
Tells our nervous system that we are safe in this moment.
So as you look around and begin to explore your space,
Just point out three things that you see.
So naming these three things to yourself.
Just keeping it simple.
Whatever first comes to mind,
Maybe it's a green plant or a red book or a yellow curtain.
Maybe it's your cat.
Just the three things.
Maybe noticing the texture and the color,
The size of those things.
Now closing your eyes and noticing what you hear,
Bringing your attention to this sense of sound,
And noticing and naming to yourself two things that you hear in your environment.
Maybe it's the humming of a vehicle outside or the chirping of the birds.
Maybe it's simply the sound of your breath.
Just two things that you hear.
Now tuning in to your internal world a little bit more deeply,
Tuning into the sensations you feel.
Name one thing that you feel physically,
One sensation present in your body.
Maybe it's a numbing,
A tingling.
Maybe it's an ache.
Maybe it's a sense of openness or spaciousness or softness.
Bringing awareness to the feeling of your body in space.
Building here our proprioception,
Our awareness of our body in space.
Maybe noticing the confines of your body,
Your skin,
Your containment muscles,
Just these edges of your soul suit.
Noticing the temperature on your skin.
You can tune in to the feeling of the energy,
The air that's embracing your body.
Feeling into where you are supported now.
So maybe that's a chair under your bum or a backrest.
Your feet on the floor or the soft blanket under your body.
And settling into those places where you feel physically supported in this moment.
Can you soften into those spaces a little more?
Notice what it feels like to let your body surrender,
To melt a little bit into this sense of support.
Maybe breathing in a little bit more now to the backspace of your body and feeling that energetic support that's behind you or underneath you.
And now beginning to visualize that there's a root growing out of your tailbone and down through the support,
Through whatever furniture is underneath you,
Down into the earth,
Through the soil,
And through the earth's crust.
You can imagine what this taproot looks like.
Maybe the color,
The size,
The texture,
And noticing what it feels like to be connected with the earth in this way.
And as you breathe in more deeply,
This root grows more deeply into the earth.
So with every inhale you take,
Every deep breath,
This root growing deeper and stronger,
More connected into the earth,
Maybe eventually growing,
Growing,
Growing until it wraps around the core of the earth.
And beginning to inhale up that cord,
Like you could take in whatever support and nourishment you can from the earth right now.
And as you exhale down the cord,
Releasing anything you don't need to be holding right now.
Whatever you want the earth to help you hold,
Even if just for a moment.
So inhaling up whatever support and nourishment you could use and exhaling out whatever you don't need.
Inhaling in all that support and nourishment.
And exhaling out,
Letting go,
Whatever you could use a little bit of help to hold.
Exhaling into this symbiotic relationship between yourself and the earth.
One or two more deep breaths in.
In and out.
Settling down a little more deeply into these roots,
Into this connection with the earth.
Now letting go of that visualization,
Knowing that it's always there when you need it.
You can come back to it at any time.
Just noticing now what's present in your body,
How you feel and what's changed.
Maybe beginning to find a gentle rhythmic sway side to side,
Forward and back.
Keeping your eyes open and taking a look at your hands.
Just noticing these hands that do so much for you.
Just the color and texture,
The lines in your hands.
And saying to yourself,
This,
Me,
Here,
Here I am,
And this is me.
Bringing the front part of your brain online to remind you that you're safe in this moment.
Squeezing your nervous system,
Maybe bringing your hands onto your body,
Squeezing your legs or your arms,
Giving yourself a little massage or a rub,
Maybe brushing or tapping yourself.
And again,
Saying to yourself here,
Me,
This is me,
Here I am.
In our society,
We tend to live mostly in our heads,
In the stories in our mind.
And so my invitation to you is to live a little more below your shoulders,
In your heart,
Your love and compassion,
And in your feet,
In your roots,
In your groundedness.
Have a beautiful day.
