Find a comfortable seated position or lie down.
Ensure your back is straight,
But relaxed.
Gently close your eyes.
Begin by bringing your awareness to your breath.
Don't try to change it,
Simply observe how the air flows in through your nose,
Filling your chest and abdomen and how it leaves your body again.
Feel how your breath naturally calms down with every inhalation and exhalation.
Now shift your focus to the contact points between your body and the surface beneath you.
Feel the weight of your shoulders,
Your back,
Your hips and your feet.
Feel how the surface supports you.
Let your shoulders drop,
Release your jaw and let your facial muscles soften.
You are safe and you are supported.
As you rest here,
Thoughts may arise.
That is perfectly natural.
Imagine your thoughts are like clouds in a vast blue sky.
You don't need to grasp them or judge them.
Simply observe them as they appear and let them drift away peacefully.
If a thought catches your attention,
Acknowledge it and gently send it on its way with an exhale.
You are not your thoughts,
You are the one observing them.
Now imagine deep,
Strong roots growing from the soles of your feet or from the base of your spine if you are seated.
Feel these roots moving down through the floor,
Deep into the earth.
They drill through the layers of soil,
Past stones and roots,
All the way down to the warm,
Pulsing center of the earth.
Deep within the earth,
You see beautiful glowing red rubies.
Let your roots wrap themselves safely and firmly around these rubies.
Feel how you are connected to the earth's stability and strength.
Draw this crystal energy of warm,
Deep red power slowly up through your roots.
Let it fill your feet and your ankles,
The calves,
The knees and the thighs.
Feel this grounding energy spreading upward through your body,
Steady and secure.
Now imagine a pillar of light running through you.
It stretches from the deepest center of the universe,
Down through the crown of your head,
Through your heart and all the way down to the center of the earth.
You are the bridge between heaven and earth.
Open the top of your head toward the center of the universe.
From here a radiant,
Warm,
Golden light flows down through the pillar.
This light fills your heart with love and clarity.
Let this golden light flow further down through your body,
Through your shoulders,
Arms and hands,
Down through your stomach and pelvis and then down to your feet.
Every single cell in your body is bathed in this clear,
Nourishing light.
You are filled with light from the universe and supported by the power of the earth.
Let the image of the pillar,
The rubies and the light rest in your subconscious mind.
You carry this connection with you for the rest of the day.
Begin to bring your attention back to your breath once more.
Feel it moving your chest.
Feel the weight of your body against the surface again.
Begin to gently wiggle your fingers and toes.
Stretch if your body needs it.
When you are ready,
You can open your eyes and bring this feeling of peace and presence with you into the rest of your day.
