Welcome to this ground and fill meditation.
Please find a comfortable seated position.
If you choose to lie down,
Please ensure that you have your knees bent so that your feet are resting easily flat towards the floor.
And then begin this practice with an intention to remain awake for the entire meditation.
Whether you are sitting or lying down,
Allow yourself to take this time and make sure that you are completely comfortable covering yourself with a blanket or adding a pillow beneath your knees.
I invite you now to take a deep breath in and if you are sitting,
Allow yourself to feel the sit bones beneath your bottom,
Sitting on the chair,
The way the legs come in contact with the seat and how the feet are placed gently flat towards the floor.
If you are lying down,
Notice how the back of your head,
The whole length of your spine and back are connecting with the floor.
How perhaps the knees are resting against each other for support and once again how your feet are resting easily and flat towards the floor.
Getting comfortable noticing the sit bones on the chair or the back on the floor and the feet also resting easily towards the floor.
Giving yourself permission to take this time and to simply be here without an agenda and noticing the body as we move through this guided meditation.
Engage the belly gently so that the spine has freedom to lengthen either upwards towards the sky if you are seated or across the surface of the floor or mat if you are reclined.
Allowing the shoulders to drop down towards the back pockets and feeling the neck elongate as the chin dips towards the chest ever so slightly.
Feel the crown or top of your head begin to grow softer as it opens and invites in powers of intuition and wisdom.
Connect with your source whatever that might be and with another deep long breath become even more comfortable as you settle into this seated or reclining position.
Enjoying the connection to the chair,
The floor beneath you as well as to the surrounding atmosphere.
Allow the shoulders to drop and soften down the back,
The jaw to release and the tongue to relax away from the roof of the mouth.
Feel the breath move easily into the lungs,
The belly soften and the hips and thighs grow heavier.
Feel yourself begin to relax.
Taking another deep breath in,
I invite you now to bring your attention,
Your awareness down towards your feet and the floor on which they rest.
Bring your awareness into the floor itself and then right through the floor into the foundation of the building and through again to connect with the Earth's surface beneath you.
Encourage your senses to explore the feel of the Earth beneath your feet and begin to notice any textures,
Temperatures or any other sensations you might feel.
Be curious and open to this exploration.
Allow your awareness to gently expand outwards,
Flowing in whichever direction feels right for you today.
Give yourself the opportunity to enjoy the sensations and textures your awareness is picking up.
Perhaps you prefer to visualize a river of awareness or waves of energy or maybe the simple image of a tree planting its roots into the Earth.
Use whichever image works for you today.
Taking a deep breath in,
Allow that image of connection with the Earth to grow stronger in your mind's eye.
Feel as much as imagine that connection and notice what the Earth energy beneath you feels like.
As you send those roots or waves of awareness into the Earth one millimeter or one inch at a time,
Notice without judgment or criticism what it is that you feel,
What you sense.
Allow your awareness to expand as much or as little as you wish,
Noticing whether your attention is running across the surface of the Earth or whether you have been able to reach down an inch or two.
Or perhaps you find yourself sending long tap roots deep down into the Earth.
Whatever your sense of connection today,
It is perfect.
There is no right or wrong with this exercise.
The key is to simply notice.
Are your roots fairly evenly spread or spaced?
Or are they more concentrated on one side of the body through one sit bone or one foot?
Do you find more awareness in the back of your body today or the front?
Perhaps you are finding that the roots are spread quite evenly around you in a circle.
Simply notice what is accessible to you today.
Without judgment or criticism,
This is an exercise in awareness only.
As we spend more time here connecting to the Earth,
Notice your comfort with this connection.
Does it feel safe?
Strong?
Is it nourishing?
Taking your time to feel into what you are noticing without judgment,
Worries or cares,
Allow yourself to feel this connection and to notice how it makes you feel.
Bringing your awareness into the realm of sensation,
Begin to feel what the textures of the Earth are telling you today.
When you connect in this way,
What qualities do you notice about the Earth beneath you?
Is it warm or cool?
Does it feel heavy and solid like bedrock or light and loamy like nutrient-rich topsoil?
Perhaps you are noticing that the Earth feels moist and porous or squishy like a bog or a mud puddle.
Perhaps instead you are noticing sand beneath you.
Is there a scent or taste or color to these qualities?
Take a few moments now to allow your awareness to feed you information about the Earth beneath your body and feet.
And then notice how this shifts and changes with time.
Continue sending your roots or waves of awareness into the Earth and noticing with an open heart and mind what shows up for you today.
Enjoy the sensations as this exercise is a new adventure each time.
Give yourself the opportunity to connect again with the land,
The unlimited resource of beautiful Earth energy beneath you.
And allow yourself to take some time here pausing to reflect on all the textures and sensations drinking in this beautiful deep resource and knowing that it is always available for you whenever and however you need it.
Always supplying exactly what is required whenever it is required.
Feel deeply and feel the beautiful Earth energy,
The pure energy of Mother Earth and the planet,
Its natural systems and gifts.
Give yourself the opportunity to become calm and quiet and at peace with your surroundings.
Enjoy this feeling for a few more moments.
And now we move from the grounding aspect of our ground and fill to the filling up part.
I like to do this exercise when I am feeling tired,
Drained or if I need a quick boost in a social situation to keep myself fully alert with strong boundaries.
What works for me is to use my breath to help bring that Earth energy up into my body so that I can then use it to nurture and nourish my entire being and energy field.
Having spent some time now on grounding into the Earth and feeling its qualities,
We can now invite that beautiful nourishing Earth energy to fill us up as if we were a container being filled with pure,
Clear,
Clean water.
With your next long deep breath,
I invite you to reconnect to your unlimited source of beautiful pure Earth energy and invite it to enter your body.
Beginning with the soles of your feet,
Feel the energy moving up through your roots or waves of awareness up and into your body.
I invite you to simply notice what it feels like to be nurtured and nourished by this pure,
Clear energy.
Allowing the soles of the feet to fill,
The heel and the ball,
The base of the toes.
Bring that energy up into your body with every breath you take,
Noticing how it fills you with nurturing,
Nourishing energy each time.
Bring your awareness into the muscles and ligaments of the feet,
Into the bones and the bone marrow.
Allow the Earth energy to fill the entirety of the two feet,
From the outside of the skin to the deep inner parts of the bones.
From the tip of the toes to the back of the ankles.
Inhale and continue to fill the feet.
And when your feet feel grounded,
Full and deeply nourished,
Begin to bring that beautiful Earth energy,
That strength and love,
Up into the ankles.
Realizing as they begin to fill if one needs a little more than the other,
Or if one feels a little faster than the other.
Noticing without judgment any sensations or lack thereof as your ankles continue to fill.
Inhaling again,
Continuing to bring that energy up from the Earth and into your body.
Begin to fill the lower legs with whatever it is they need today.
Nourish them with every breath.
Feel the energy fill your calf muscles,
The tendons that join the muscles to the bones and the ligaments that join the bones together.
Feel the energy come into the bones of the shins,
Reaching deep inside to nourish and nurture the bone marrow,
Filling up all the little spaces inside and then drifting back out towards the skin,
Nourishing each area as you travel.
The lymph,
The blood cells and even the hair follicles.
Drawing Earth energy up into the body,
Up from the roots or waves of awareness into the feet,
The ankles and the lower legs.
Making sure that all these areas remain full and nourished before moving on to the knees.
And again here at the knees,
Inviting the Earth's pure energy up into the body along with your inhalation.
Ask your knees what they need today.
Perhaps one needs a little more pink colored energy and the other more green.
Notice what the knees need without judgment,
Without rushing.
Take your time here and allow them to receive and soak up whatever it is they need right now.
Notice as you move through your body,
Nurturing and nourishing your entire being,
That each breath becomes a little deeper and a little more life giving.
Take time to move through the body at your own pace.
If my words and timing feel right to you,
Then feel free to follow along.
If however the pace and timing of my directions are a little slow or a little fast,
Simply notice this without judgment and accept that you can move at your own perfect pace and timing.
If you feel yourself drifting off or losing track of where you are,
Simply notice once more without judgment and gently bring your awareness back into your body and begin filling again wherever you left off.
With your next full inhalation,
Bring your awareness up into your thighs.
Connect with the big bones of the thighs,
The femur bones and begin to fill them with whatever it is they need today.
Notice the hard,
Spongy interior to the bones,
The marrow and all the cells circulating inside.
Let them fill with that beautiful,
Pure earth energy.
Bring your awareness into the hamstrings at the back of the legs,
The quadriceps in the front and the adductors on the inside.
Fill each of these muscle groups including the tendons and ligaments with whatever they need right now.
Bring that same attention to the tissue or fascia between the muscles,
To the skin and all the way out to where your thighs come in contact with the clothes.
And now taking another deep,
Long breath,
Going back over both legs,
Feel that they are full and nourished and notice if they need a little more,
Spend some extra time here,
Refilling,
Re-nurturing from the feet to the thighs.
When you feel complete in the legs,
Bring that awareness up into your pelvis.
Use several long,
Slow breaths here to begin the process of filling this important area of the body.
Notice the shape of the pelvis,
Feeling the sit bones beneath you,
The curves of the pelvic bowl and how the sacrum helps to join the two sides together.
Engaging in this simple practice of grounding,
Filling and ensuring your body has the nurturing and nourishing resources to move forward with the rest of your day.
Taking whatever time you need here to become aware of the internal organs of digestion,
Excretion and reproduction.
Filling up each area in turn or perhaps as a group with that beautiful,
Clear earth energy.
Acknowledging what the internal organs do for you just as much as for what they have to say to you in this moment.
Noticing what each one needs to feel nurtured and nourished today.
Noticing if they need a smell or a color or a word or simply that delicious feeling of energetic flow,
Knowing at a core level that you are made of the same universal life force energy as the earth.
And in doing this exercise,
You are accepting your birthright and becoming full and juicy with healthy boundaries.
If at some point you are unable to feel an area of the body,
You find a numbness or you have challenges focusing,
Simply notice this and allow it to be.
You are still able to nurture the area by visualizing it and holding it in your loving awareness.
Feeling now that your pelvis is full and all the internal lower abdominal organs feel plump,
Juicy and fully nurtured.
Move upwards towards the rib cage,
The sternum and the contents of your thoracic cavity.
Become aware of what the flat curved bones of the ribs need and allow them to receive that healing,
Holy earth energy.
Going deep into the bone marrow and right back out to the surface of the skin.
Notice the heart and its pericardium,
The lungs and their pleura.
What do they need today?
Realizing that each area might need something different,
Use your breath to bring that energy up through the feet and the lower body and all the way up through the pelvis and then into the chest,
Nurturing and nourishing as you continue to fill,
Treating each area with dignity and respect and allowing them to receive exactly what they need in this moment.
Becoming aware of how your collar bones spread wider with every inhalation,
Feeling them become nourished and nurtured with whatever they need.
Inhale fully,
Deeply and bring your full attention to the rising and falling of your chest,
The expansion and contraction of the ribs and the movement of the belly as you fill your lungs completely and then allow them to deflate in the same manner.
Bringing to them exactly what they need right now,
Nourishing them from unconditional and unlimited resources.
Notice how good it feels to breathe into the belly,
The ribs and finally the chest and how freely you are able to release the air from the lower lungs,
The middle lungs and the upper lungs and how this cycle is as natural and easy as any other and how with each breath you become more in tune with your body and its needs.
Noticing also if there is any uncomfortable area of the lungs or torso and asking that area what it might mean today to feel safe and nurturing and then allowing that earth energy,
The atmosphere around you and your intention to provide the area whatever it might need at this time.
With the next breath bring your awareness up into the collar bones once more,
Allowing that awareness to spread out into the shoulders,
Both the front and the back of the body,
Through the shoulder blade,
The ball and socket joint and all the muscles in between.
Bringing whatever they need today from the earth through the feet,
The legs,
The pelvis and the torso.
Inhaling and bringing into the shoulders whatever they need and allowing them to fill so that they can become juicy,
Nurtured and nourished.
Spending a little extra time in any area that gives you discomfort or pain,
Any area that speaks to you now and without judgment allowing these areas to receive just a little bit more.
Making sure that they become nurtured and nourished to the best of your ability.
Bringing your awareness and that beautiful nourishing earth energy into the back of the body through the glutes,
The sacrum and tailbone up into the whole length of the spine and around the back of the body.
Allow your spine now to receive whatever it needs today both as individual vertebral units and discs as well as a whole unit that works together.
Taking your time to ensure the foundation of your body is filled with whatever nurturing resources it needs,
Moving slowly at your own pace and noticing without judgment if one area needs a little more than another and then taking this time to ensure that it receives what it needs.
Enjoying this process of grounding and filling,
Go deep into the bones,
The organs and the membranes and then all the way back out into the surface of the skin and then even further out into the energetic field around you,
Grounding into the earth and filling back up.
Feeling now that you are ready to move on your entire body is full from the soles of the feet to the collarbones and shoulders.
With your next breath bring that awareness down into both arms.
Begin filling at your fingertips,
Moving into each knuckle,
Each joint and on into the full hand,
The front and the back of the hand,
Moving your awareness and filling to the wrist,
To the forearm,
Right on into the bones,
The muscles and all the tissues all the way back out into the skin.
Using your breath and moving at your own pace,
Pause where you need to as you fill the whole two arms with whatever they need today.
Bring your awareness now from the arms and shoulders up towards the throat and the neck,
Allowing these areas to fill with whatever word,
Color,
Taste or feeling they need most today.
Nurturing and nourishing this entire area with the beautiful unconditional earth energy you bring up from your feet.
Ask your throat and your neck what they need today and allow them to fill at their own pace and timing.
And now bringing that energy up into the base of the head,
Ask the muscles that work so hard,
What they need most today to feel full and nourished.
And then allowing them to drink in and soak up that beautiful nurturing energy.
Take your awareness into the back of the scalp,
The top of the head and all the way around the front and the face.
Spend as much time as you need to in any one area.
It might be the temples or the jaw.
Perhaps the eyes feel a little tired today and need a little bit more attention,
A little bit more nourishing.
Having the patience and appreciation for all the areas of the face and head,
Perhaps bringing that awareness into the muscles of the forehead or the lips,
Letting the tongue soften away from the roof of the mouth and allow for all the nourishing that needs to happen.
Bringing beautiful,
Clear,
Clean,
Pure earth energy into your brain and nourishing it from the inside out.
And with the next few breaths,
Give yourself this time and opportunity to nourish the body as a whole,
Allowing a little more time with any area that seems to call to you,
Pausing once again to nourish and nurture your entire system.
Focusing on bones,
All the muscles and the organs,
Right on out towards the skin and your own unique energy field.
Focus again on the legs,
The pelvis,
The belly,
The heart,
The back of the heart,
The throat,
The size of the energy field that surrounds you.
And then once more scanning through one last time.
As we come to the end of this meditation,
Notice how you feel now as compared to the beginning.
All grounded,
Full of energy and vitality,
You are nurtured and nourished and ready to move on with the rest of your day with strength and clarity.
Moving forward with the joy of wholeness,
Open to new possibilities with the unseen support and boundaries to follow through.
Enjoy the rest of your day and remember to use your breath and to ground and fill any time.
You you you you
