Begin to arrange your body into a comfortable upright seat.
You can draw some length into your spine and you can gently close your eyes.
Feel yourself begin to settle into your body.
Now I want you to notice where your awareness is and if it's up in your mind,
Take your awareness and walk it down to your heart center.
Allow this to be the new place where your attention rests.
As you take a deep breath in,
Breathe into your heart center.
Allow the breath to travel back towards your spine and as you exhale,
The air travels down your spine and into the earth.
Perhaps you begin to plant some roots here in this moment,
Present.
Breathe into your heart space,
Let the air travel all the way back to your spine and exhale all of that air down your spine into the earth.
Continue to breathe in this pattern and work with this visualization.
Notice the subtle movements that breathing deeply creates in your body.
Maybe you can feel the air moving your lungs,
Expanding and deflating them.
Maybe you can even feel the air down in your belly.
There is no right or wrong,
There's just breathing.
Breathing into the heart,
Back towards the spine,
Exhale,
Air travels down spine into the earth.
Utilizing your breath as a tool to ground yourself in your body,
Ground yourself in this moment and ground yourself into the earth.
If your awareness begins to wander back up into your mind,
It's okay,
Just walk it back down to your heart.
Stay here for as long as you'd like.
Namaste.
