Hi,
My name is Roseanne and I invite you to join me in this meditation to connect to the earth,
Ground into your body.
So when you're ready,
Join me in a standing position.
And for those that practice yoga,
You might adopt the mountain pose.
In your own time,
You might choose to close the eyes,
You might choose to focus on something softly in front of you.
Feet placed into the ground,
You might shift the weight forward and back,
Side to side,
Calibrating where it feels even to stand,
Calibrating where it feels upright,
Alert,
But at the same time relaxed and soft.
So as you're standing,
Bringing your awareness to your entire body,
Noticing the breath flowing in flowing out.
Maybe as you breathe in,
Feeling that wave flowing,
A sense of upright uplift,
Standing strong standing tall.
And at the same time as you breathe out,
Feeling a sense of softness in that,
Relaxing into your body as you stand.
And it helps you might imagine waves of the breath flowing up flowing down.
That makes you dizzy or you're feeling balanced,
Feel free to open the eyes and just focus on a point for us to lean.
And on your next breath out as you bring that awareness flowing downwards,
We're going to bring that attention to our toes,
To our connection to the ground,
The earth,
Bringing your awareness to the feet on the floor,
Ground,
Mat,
And from there you might start to lift your toes,
Give them a little wiggle and let them rest down.
From there and with this one you might open the eyes for balance,
So do be careful,
You might lift up onto the balls,
Your feet going onto the tiptoes onto the ball,
You might do one at a time,
You might do both,
Just feeling that motion within your feet,
Feeling that contact of your feet to the floor.
Again you might open the eyes for this one,
You might gently bounce on the balls of your feet,
Noticing that movement and how that feels to bounce on your feet or the balls of your feet,
Resting them,
How that makes your body wiggle and jiggle,
How that makes your body move,
The sensations that you feel as you're doing that,
It could be slow,
It could be fast,
Just being curious to notice how that feels in your body.
And then gently slowing that down,
Noticing the shake and jiggle of your body,
Releasing any unnecessary tension in your body and then bringing that awareness as you start to become still again,
The sensations at your feet.
And you might describe those sensations with your own words,
I might offer a few words,
Does it feel heavy,
Does it feel tight,
Loose,
Does it feel numb,
Tickly,
Prickly,
Still,
How does it feel in your feet right now?
And as you feel your feet,
Noticing the weight of your body rested on those two feet in all ten toes,
Allowing your weight to sink in,
Not just to your feet,
But into the lower half of your body.
So you might soften the knees,
Feeling the sense of sinking into the lower half of your body.
Now imagine it's slowly sinking like the sands in an hourglass,
Towards your feet.
Feeling that lower half of the body melting downwards towards your feet.
And as you feel that energy drawing down,
Feel the heaviness in your lower body grounding into your lower half of body,
Into your feet,
Into the ground,
To the earth.
Taking this opportunity to see if you are holding any tension anywhere else in your body.
And can we let go,
Recycling that energy,
Releasing it down through your legs into your feet,
Ten toes into the ground,
To the earth.
Taking this opportunity to let go of what doesn't serve you,
Tension,
Emotion,
Beliefs,
Attitude,
Anything you no longer need right now,
And sending it into the earth.
And you might imagine as you send that down into the earth,
Imagining roots from your feet,
Grounding down into the layers of the earth,
Rock,
Releasing of what you no longer need.
And as those roots burrow into the layers of the earth and rock,
Is there any particular qualities that you need right now from the earth?
Things like stability,
Grounding,
Any nutrients or qualities that you feel that the earth could provide you right now,
Will provide for you right now.
In these gifts,
Rising lights up,
Through the roots,
Through your feet,
Legs,
Into your body.
The bones of your legs,
Your sacrum,
The bones of your spine.
Arms,
Neck and head.
From these gifts that you have received or are receiving right now during this meditation,
You might cast back,
Considering all the gifts that earth has given you since you were born,
Before you were born.
Earth providing us with life,
Oxygen,
Evolution.
Considering all the gifts that earth has given you since birth,
Before birth.
Notice where you feel gratitude in your body.
Understanding a sense of gratitude if it arises.
And letting that gratitude,
If it arises,
Fill your being.
And sending that gratitude from that place in your body downwards to the earth,
Thanking the earth and down into the earth's core.
Perhaps maybe feeling that reciprocal nature of that meditation,
Energy flowing in,
Energy flowing out.
And taking a deep breath in when you are ready.
And a deep breath out.
Just letting go of any tension,
Focus there,
Letting yourself rest in that standing position.
If you want to move,
Feel free to move.
Perhaps just take a moment to reflect on any new sensations travelling in or around your body right now.
And how you may feel different from when we first arrived in that mounting position.
What can we tell?
And finishing,
Closing our practice with three deep breaths in and all the way out.
Two more in your own pace.
And in your own time,
If you haven't already started to move,
Feel free to wriggle toes and wriggle fingers.
Feel free to stretch the arms up,
But maybe round and maybe give it a little side to side.
Maybe taking the feet out wide,
Giving a little shake out.
Thank you for joining this meditation and I hope that you feel more connected to your body,
To the earth.
Have a lovely day.
Take care.
Bye.
