Welcome to this practice.
As we begin,
Allow yourself to find a comfortable position.
If you have the opportunity,
You may practice this outside or in a natural setting,
And if not,
That's okay.
If you choose to stand or sit in a chair,
Allow your feet to be firmly planted on the ground,
Hip-width apart.
You can also choose to sit cross-legged with your sit bones firmly planted on the floor or the ground.
As you settle into this space,
Allow your eyes to close and take several cleansing breaths,
Breathing all the way into the belly through the nose and releasing with a deep sigh through the mouth.
You might even choose to pause for a few seconds in between your inhale and exhale,
Just noticing the space that's there.
If your mind begins to wander a little bit,
That's okay.
Just acknowledge the thoughts and allow them to float away.
Go ahead and take a few moments to take two or three or maybe a few more of these deep cleansing breaths at your own pace.
Allow your breath to return to its natural rhythm and slowly bring your attention to your legs,
Feet,
And any area of your body that's touching the ground.
Just notice any sensation that's there.
We don't have to make any meaning or judge,
Just noticing.
Wherever you're noticing in the body,
Just allow those places to relax and get heavy into the earth.
As you inhale,
Notice any place in the body that has tension.
As you inhale,
Inhale into that space and as you exhale,
Release the tension with your breath.
As you bring your attention back to the places that are touching the earth,
Begin to picture a mighty tree in your mind.
Allow the body to begin to root into the earth,
Firmly planted and grounded.
You may picture roots moving deeply into the earth,
Never forcing,
Simply reaching naturally with strength into the deep soil.
Allow these roots to continue to grow,
Reaching deeper for all of the nurturing nutrients of Mother Earth,
Expanding,
Growing stronger.
As you inhale,
Allow your trunk to be strong,
Crown of the head up,
And as you exhale,
Allow your weight to relax into the earth,
Growing deeper into the darkness.
Continue for a few moments on your own,
Breathing in,
Allowing the trunk to grow strong,
Exhaling,
Allowing the roots to grow deep into the soil.
As you bring your awareness back to the body in the breath,
Allow yourself some small movements in the body,
Maybe sway a little bit,
Move hands,
Fingers,
Slow small movements allowing your body to wake back up.
Bring your attention to the breath,
Maybe notice the rise and fall of the chest or belly.
And as you make these small movements,
Allow yourself three to four more cleansing breaths,
Breathing deeply into the belly through the nose and exhaling deeply with the sigh through the mouth.
As you allow yourself to return back to the natural rhythm of breathing,
You may slowly blink your eyes open to arrive back in your space.
As we complete this meditation,
Allow yourself to move and stretch slowly,
No need to rush,
No need to get up and do anything else quickly,
Just slowly with strength like that tree,
Allowing this little space in your day to just relax and move slowly.
As I complete this practice with you,
I offer gratitude for you allowing me to guide you.
The light in me honors the light in you.
Namaste.
