Prepare yourself for a comfortable position of meditation.
As you bring yourself into that position,
Start to wiggle through the body and find the center of comfort.
As you do so,
Just breathe here as you look around the room and feel the softness and depthness of the flow of your breath,
Allowing the belly to expand and to deflate.
The softer your breath becomes,
The stronger the force of that flow.
Feel the heaviness of your eyelids gently lowering down,
Bringing your vision into darkness.
As you feel the heaviness of your eyelids,
Start to allow the breath to scan through your body,
Through every limb and organ,
Feel it travel through the muscles.
Focus on one bit at a time as you breathe deeply and focus your attention to the areas of your body that are touching the ground.
Breathe there for some time as you feel that pressure.
Every exhale anchoring the body further and further into the ground as you gently feel that support beneath you every time you breathe.
As you do so,
Notice that sensation and how it feels,
Notice the heaviness of the body one limb at a time,
As you breathe,
Notice the sensation that you feel inside as you do so.
Notice how the ground feels and notice your response to it the more you breathe.
Slowing your breath more and more to feel the subtle motion within you surfacing inside the body,
Notice that feeling and gently feel your exhales anchoring the parts of yourself that are touching the ground to go deeper and deeper,
Feeling more heavier and heavier.
Every exhale pushing it further and further into the ground,
Noticing how that feels,
Becoming heavier and heavier,
And where you feel the heaviness inside the ground,
Surrounded by the soil of Earth.
Gently feel warm sensation,
Motioning in that area.
Just take this moment to feel that warmth and notice how you feel towards it the more you deepen your breath.
Notice how you feel as you do so,
Feeling that warmth dancing in that area,
Notice the emotion that you feel,
The thought that comes through any visions or memories,
Breathing to them,
Observing them.
The more you deepen your breath,
Feeling that warmth and heaviness in the soil of Earth,
And slowly with your exhales allow the heaviness of those releases to allow roots to emerge from the parts of yourself that are touching the ground.
And every time you exhale,
Feel them growing and growing in size,
And visualize what the roots look like.
Are they lengthy or short?
Wide or thin?
Notice the details of your roots,
And feel them grow every time you exhale.
As the roots grow,
Notice how you feel towards it,
Notice the sensation that you receive as they grow,
And taking this moment as you breathe.
Gently from here,
Allow yourself to focus on one root at a time,
Taking these moments to breathe into each root individually as you deepen your breath,
Noticing what you feel,
The visions that come through,
Noticing your response and just breathing here.
Maybe noticing some roots that are rotten,
Or others that are healthy,
And just breathing through that sensation.
Take your time here to visit each root,
Breathing slower and slower as you visit the roots.
Notice which roots feel weak,
And others strong,
And taking this moment to notice the amount of roots that you notice.
See that number visibly in your mind,
Glowing through the darkness of your mind,
Taking these moments to breathe.
How many roots are there?
Breathe into that knowing.
Notice how you feel towards the number of roots that you've recognized,
And how you feel.
Slowly allow that warmth,
Circling round and round,
To gently pulsate downwards into the roots,
And fill them up with the light,
The color of red.
Allow the red to surface the roots with every time you exhale,
And as the roots are covered by the red light,
Feel that warmth,
Feel it growing and growing,
And notice that energy that you feel.
Taking this moment to breathe,
To feel that sensation,
Allow each root to be blanketed by the red light,
And as you look towards your roots,
Notice the ones that are bright and red,
And others faded.
As you observe,
Just breathe into that knowing.
As you look towards your roots,
Notice which ones feel unbalanced and insecure.
You may notice that you have numerous ones,
So take this moment to visit them individually,
And as you look towards that root that feels unbalanced,
Weak,
Just breathe into it.
Notice what comes up,
Notice your feeling towards it,
The emotion that arises through it,
Notice the visions and memories and faces that come forth,
Breathe through it,
Acknowledge it,
Just take this moment to visit them,
Feeling the heaviness of your breath.
Once you've done so,
Bring that warm light,
Allow it to ignite through those roots that are weak and unbalanced,
And give it the warmth of your love through those roots,
Allow it to absorb that warmth and light,
Gently allow it to enhance the color and vibration of red,
Allowing it to get brighter and brighter,
Feel your inhales allowing that warm light to grow and grow,
Deepening the color of that red,
Feeling the dampness of your breath,
Allowing it to slow down through the body,
Notice how you feel in this very moment,
How do you feel when the weakest parts of your roots are being loved and nourished,
Take this moment to just notice how you respond to those roots,
And from here,
Find your own body inside the dirt,
Covered in the soil around you,
Find yourself in the middle of your roots,
Notice how you feel,
What does it feel like to have the roots surrounding you,
To be in the ground,
Notice that sensation,
Keep your breath very slow and deep,
Just become aware of what you feel,
Allowing the breath to become deeper and deeper,
And slowly as you inhale,
Notice the roots expanding and growing and gently wrapping over your body,
Notice how you feel as this happens,
Notice the emotion that arises,
And just feel centered in your breathing,
Take this time to feel nurtured and safe within the arms of your roots,
And do so as you breathe deeply as much as you can,
Notice the textures of the roots against your body,
And where you feel it the most,
Gently feel the roots squeezing tighter and tighter against you,
Notice how you feel,
How you respond,
Take this moment to breathe,
And just notice the visions and faces and memories flying by your mind as you are here,
Only by the heaviness of your exhales,
Allowing the roots and that vibrant red color of warmth to gently surface over the whole of your body,
Taking this moment to breathe,
To feel that sensation,
And how you feel about it,
Notice the sensation against your skin,
And slowly as you inhale each time,
Allow that warmth of red along your body to gently be absorbed inside the body,
And feel that motion of warmth within you,
Every inhale,
Notice that feeling,
How you feel emotionally,
The more you feel that warmth inside of you,
That vibrancy of red,
Slowly feel the roots untangling from you,
Releasing pressure and tightness,
Feel that in this moment as you breathe,
And each time they release from you,
Gently find yourself crawling up to the surface of the soil,
Gently making your way there,
Noticing how you feel as you do so,
What emotion do you feel as you climb through the soil,
And to the surface,
And gently once you make your way to the surface of the ground,
Feel your feet firming,
Feel your body standing,
And notice that very sensation that you feel,
Look around you,
Notice the details of what you see,
What captures your attention,
How does it make you feel to look upon it,
And take in these deep inhales,
And notice what you smell,
Allow that aroma to surface through the body,
Each time you inhale,
Noticing the smell deeper and deeper,
What is it that you smell,
How do you feel about the very smell,
What do you feel emotionally towards it,
And breathe through that,
As you allow the aroma to surface within you deeper,
Continue to smell that very aroma,
And feel the heaviness of your eyelids closing in,
Into the darkness,
Just feel that aroma within you,
From here,
Feel the pressure of your body against the ground,
And notice that feeling,
How do you feel,
Begin to feel the expansion of your inhale,
And gently hold the breath,
And release through the mouth,
Gently wiggle through the toes and fingers,
Maybe through the wrists and the ankles,
Looking over to the left side,
And to the right,
To the left,
And to the right,
Gently bringing yourself to center,
If you're laying down,
Make your way up to a comfortable seat position,
Once you're seated,
Gently bring your hands together,
Into a prayer pose,
And from here,
Point the fingers down into the ground,
Feel the pressure of the hands,
Tightly against one another,
Taking some deep breaths,
Feel the belly expanding and releasing,
Very slowly,
And as you inhale,
Bring the palms into your heart,
Namaste,
