Welcome to this grounding tree meditation.
It's been adapted from the Souls of the Feet meditation by Kristen Neff.
I'll invite you to stand for this practice.
It can also be done seated with your feet on the ground if that's more comfortable for you.
And I recommend doing it without footwear if possible.
If you're unable to do this through your feet you may do so through your hands.
Perhaps resting them on your thighs to mimic the feet against the ground.
Coming into a tall posture.
One that feels easeful rather than rigid.
You may allow your eyes to fall closed.
You may wish to keep them open.
Bringing your attention down to your feet.
To help us connect to our feet.
Inviting you to lift your toes.
Then lowering them.
Scrunching your toes.
Extending your toes.
Going back and forth a few times as you're able to.
With your feet now flat on the ground.
Inviting you to sway forward and back.
Finding your edges.
Now swaying side to side.
Finding your edges.
Perhaps shifting your weight around in a circle around the four corners of your feet.
Now finding your center.
Finding stillness.
Noticing any sensations that may be present for you at your feet.
Perhaps there's a warmth,
Cold,
Tingling,
Pressure.
Noticing what's present for you in this moment.
Taking a few easy breaths here.
Becoming aware of this moment,
And this moment,
And this moment.
When your mind wanders,
Gently bringing your attention back to the soles of your feet.
Imagining now as if you were a tree.
With roots coming out of your feet and extending into the soil below you.
These roots are extending deeper and deeper into the ground with each step.
With each breath.
They're also branching out in all directions.
Connecting with roots from other trees.
If you'd like,
As you breathe in,
Imagine gently drawing in nourishment from the earth into your body.
Allowing it to flow all the way through your body.
As you breathe out,
Perhaps sending nourishment back into the earth,
Through your feet,
Through your roots.
Now imagining a storm starting around you.
The wind starting to blow.
Getting stronger and stronger with each breath.
As a tree,
Feeling the impact of the wind against your branches,
Your trunk,
Your swing side to side,
Absorbing the wind as it comes at you.
Notice how your roots keep you grounded.
Bringing you back to a place of calm and steadiness.
With each gust of wind that comes at you.
As the storm moves on,
Reconnecting with your breath.
Taking a few easy breaths here.
And when you feel ready,
Lifting your gaze.
As the storm moves on,
Reconnecting with your breath.
Taking a few easy breaths here.
And when you feel ready,
Lifting your gaze.
