For today's meditation,
We're going to want to be outside,
Wherever that is for you.
Maybe lying down in the grass,
Maybe on a walk,
Or maybe just sitting down with your toes in the grass.
Slowly connecting to your breath,
Feeling the rise,
Pause,
And the fall of your breath.
Gently closing your eyes,
Settling in to that flow of your breath.
With each exhale,
Sinking deeper and deeper into the ground beneath you,
We're gently going to shift our awareness to whichever body part is in contact with the earth.
Maybe our feet,
Our entire back,
Maybe our hands even.
Using curiosity,
Just explore how this feels.
Your connection with body and earth,
Maybe even touching the grass,
The sand,
The dirt with your hands.
Using non-judgment and curiosity to explore,
Letting go of any expectations of any shoulds and coulds.
And as you begin to deepen your breath,
Slowly release onto the ground beneath you,
Feeling the support of the ground,
Of the earth,
Of nature,
Of the universe.
Recognizing that this is your home,
You're free to let go.
You are safe here,
Allowing a wave of lightness to flow over your entire body.
You are safe,
You are free to let go.
With each exhale,
Surrendering more and more,
Knowing that the earth beneath you has you.
You are protected,
Feeling the pull of gravity,
And just gently coming back to your breath.
Inhaling in,
Holding it at the top,
And exhaling out.
Maybe slowly opening your eyes,
Moving gently and softly,
Moving them with awareness.
Just noticing what's presented to you,
Maybe the sky,
Maybe the clouds,
White and fluffy,
Maybe gray and heavy.
Maybe if you're on a walk,
Just observing all that passes.
Gently scanning the space around you,
Examining even the finest of details in your space.
Maybe the way that one flower is tilted,
Maybe the pattern of bark on the tree beside you.
And then gently bringing your awareness to one object,
To one experience surrounding you.
Breathing with whatever that may be,
Finding your breath within it,
Consciously choosing to breathe with either that piece of grass,
The leaves on the tree,
Your choice.
When we immerse ourselves in nature or connect deeply with one object,
It's easier to find ourselves within that.
We are one with the ground,
The soil,
The seeds,
And the trees.
As you breathe with this object of choice,
Allow it to speak to you and be open to listening.
What does this have to tell you?
What is it saying?
What message are you meant to receive without using control of the mind?
Allow it to speak.
You're free to listen.
And gently coming back to your breath,
Grounding down through your inhales and your exhales.
Maybe bringing your hands to your chest,
Maybe one on your chest,
One on your belly.
Maybe taking a mudra on your belly,
Using that awareness,
The explorative energy,
And the curiosity to just feel your body,
To accept all that you are.
You can slowly begin to wake the body up,
Maybe wiggling your fingers,
Your toes,
Maybe even getting a little playful and a little light,
Rolling around the ground beneath you,
Really immersing yourself in the earth.
Thank you for finding yourself in the universe.
Thank you for spending time at home.
Thank you for being you.
Namaste.
