Welcome to this meditation.
I'm Gabby Macra.
Today's meditation focuses on rebuilding,
On nourishment and on grounding.
It's also good for replenishing your energy and good for fertility.
The recommended posture for today's meditation is to be reclined,
Just laying on your back,
Bringing the soles of your feet together,
Your knees opening nice and wide,
Placing some cushions or pillows,
Something underneath the knees for support.
A little blanket to keep you warm,
Something soft under your head and maybe something to cover your eyes.
Remember meditation is a practice.
There's no right or wrong,
No good or bad.
Simply knowing you took some time for yourself today is enough.
If at any point during the meditation your mind wanders,
Simply notice it has done so and in your own way in your own time,
Make your way back to the sound of my voice.
As you're ready,
Just settling in to your position for meditation.
If you're laying back,
Allow the knees to open,
Feel the support of the pillows beneath you,
Of the floor beneath you.
Gently closing your eyes as and when you're ready.
Allow the awareness to draw inwards.
Starting to connect with the rhythm of your breath.
Maybe feeling that breath around the rib cage,
The chest that expands and contracts,
Fills up and empties.
Maybe beginning to also feel that rhythm of the breath around the belly,
Around the shoulders.
Maybe even feel the rhythm of the breath at the back of the ribs,
Back of the back.
As it opens,
Gently pressing against the support beneath,
Gently relaxing and releasing into the support beneath.
If it feels comfortable,
Allow your palms to open up to the sky,
Arms resting gently.
And the whole opening across the front side of the body now.
Just beginning to tune into a feeling of openness,
Of receiving.
Just preparing to draw in some nourishment to rebuild,
All from this place of support grounding beneath you.
Just beginning to connect with the earth,
Maybe starting to visualize a nice,
Dark,
Rich soil around you,
Beneath you.
And a little seed that we just plant deep into the soil.
A seed in a place that's rich in nutrients,
In a place where it can draw in nourishment.
Just allowing that seed to settle there,
To begin to absorb all of the good that rich,
Dark soil has to offer.
And just feeling the energy pulsing through that seed as it's being fed,
As it's being nourished,
As it's getting ready to expand to grow,
As it starts to grow up,
Just gently,
Just trying to reach up out of its shell,
Starting to grow up towards the surface,
Towards where there's sunlight and even more nourishment still grounded firmly in that soil.
As it grows up and up with every extra little bit of nourishment from the soil,
Even from the rain and the water that feeds it.
Finally breaking through the surface,
A little shoot,
A little green,
Vibrant shoot,
Saying hello to the sun for the first time,
Soaking in the warmth,
But also rooted strongly already in the soil beneath.
As it continues to get nourishment from the soil,
The sun,
The rain,
It grows bigger and it grows bigger and becomes stronger.
Its roots reach deeper as it reaches higher.
Strong yet flexible,
Strong and adaptable.
It continues to draw the nourishment from the soil,
From the sun,
From the rain,
Getting taller,
Growing bigger until finally it starts to branch out.
It begins to fill richly with leaves,
With flowers,
With life,
And as tall and beautiful and full as it is up top in the sunshine where we can see it.
Even tenfold underneath in that rich dark soil.
Its roots are vast,
It's grounded firmly,
Continuing to draw from that nourishment all around it.
Just feeling the life and the energy,
Drawing in of the nourishment,
The growing,
The expanding.
That sensation of settling,
Rooting in.
And just simply remembering that all of this came with time,
With patience.
Also it came from this little seed that was planted with the support of richly nourishing soil all around it.
Just gently beginning to feel the rhythm of your breath again,
Tuning into your breath,
Into your body.
Maybe just taking a little piece of that seed down in your core,
Keeping it there,
Knowing it's always there,
Ready to grow.
Tapping into the support within you,
Around you.
Maybe beginning to feel back into your body a little bit.
Start to feel around the edges,
The fingers,
The toes.
Maybe even start to give them a little wiggle.
Feeling that life in your body.
Maybe even begin to give the wrists and the ankles a bit of movement.
And even gently allowing the head from moving side to side.
And when you're ready in your own time,
Just gently bringing the knees back together and then hugging them into the chest.
Maybe a little rocking side to side.
And gently bring yourself over to the right side.
And your knees still hugged in,
Changing that orientation with the ground.
And again,
When you're ready and in your own time,
Beginning to slowly make your way up to a seated position.
No rush.
And when you find that nice seated position,
Maybe it's even sitting up on a little pillow,
Supporting yourself.
Find the length in your spine,
Set up nice and tall,
Just like that tree.
Shoulders sit nice and open.
And then when you're ready,
I'll invite you to take your right hand,
Place the palm gently over the heart on the chest and then take the left and place it over the right.
Just taking a moment here,
If it's comfortable for you,
And invite you to take that moment and think of something that you're grateful for,
No matter how little,
How big,
Anywhere in between.
And then just taking another moment and acknowledge what that is.
Maybe it's a simple thank you,
Imagining some kind words or a kind gesture towards someone,
Something.
Feeling that gesture of gratitude under your palms,
Close to your heart.
Taking the right and the left palms together,
Just at your heart center there,
Start to give them a little bit of a rub,
Create some friction there,
A little bit of heat.
And then when you're ready,
Placing the palms over the eyes.
And from there,
Allowing the eyes to gently start to flutter open.
Drawing the fingers apart a little bit,
Allowing even a bit more light to come in.
And then again in your own time,
As you feel ready,
Start to allow those hands to just gently release down to your lap,
Resting them gently on your thighs.
Just taking your time,
Allowing the sights,
The sounds,
All of the senses to come back around you.
Thank you.
Namaste.
