Wherever you are make sure you can sit nice and tall,
Bring the shoulders above the hips and reach through the crown of the head and then really feel your six bones rooted into the ground.
And then bring in the index finger and the thumb of each hand together,
Go ahead and turn the palms down and place them wherever is comfortable on the knees or the thighs.
You can roll the shoulders back here and just feel that sense of groundedness as you do that.
And then gazing down just beyond the tip of the nose you can keep the eyes open or if it feels good you can close the eyes here.
And then continuing to breathe naturally feel the air coming in through the nostrils.
And as you continue to breathe visualize that breath making its way down from the nostrils all the way to the base of the spine.
And with each breath in visualize that air as a deep dark soothing red.
And let this deep dark red fill your entire body.
And with each exhale feel the body become heavier more relaxed more tension melting away.
And then silently repeat into yourself the affirmation I am grounded,
I am safe,
I am home.
I am grounded,
I am safe,
I am home.
And bringing the attention to the base of the spine.
Seeing that deep dark soothing red as you continue to breathe without any effort at all.
With each breath the body is becoming more relaxed the mind is becoming calmer.
And with the attention still on the base of the spine visualize this deep dark soothing red fill your entire body.
Spreading down the legs all the way into the feet.
Spreading down the legs all the way into the feet.
Grounding you.
And as you continue into your day keeping this sense of groundedness with you.
Knowing that it's there with each inhale and exhale.
When you're ready slowly blinking the eyes open.
Taking a big breath in together.
And an exhale through the mouth.
And then releasing our mudra bringing the hands to heart center.
