Find a position that feels just right for you in this moment,
Something that is comfortable,
Steady and stable.
You might like to move from side to side or back and forth,
Paying attention to how your body feels with each movement and make any adjustments you need.
Become aware of your breath and where you notice it in your body.
See if you can follow your inhale and exhale while noticing the gentle movements your breath creates as it moves throughout your body.
Become aware of your body as a whole,
Noting the parts of your body that are in contact with the surface below you,
Feeling supported by this surface.
Place your awareness on the top of your head and rest it here for a moment.
With your next inhale,
Intend you can breathe in through the top of your head,
Taking the breath all the way down through your body and release through the bottom of your feet as you exhale and then breathe in through the bottom of your feet all the way through your body and out through the top of your head.
As you exhale,
Breathing in through the top of your head.
Allow the breath to flow all the way down through your body,
Releasing with your out-breath through your feet,
Then breathing in through your feet,
Bringing the breath all the way up through your body,
Releasing with your exhale out through the top of your head.
Try this a few times.
Now visualize the sky above you and the earth below.
And with your next in breath,
Breathe in from the sky all the way down through your body and release through your feet into the earth.
And then breathing in from the earth through your feet all the way up through your body,
Releasing out through the top of your head with your exhale.
Breathing in still calm energy from above and allow it to flow through your body and then release this energy through your feet into mother earth and then breathing nourishing healing stable energy up from mother earth through your feet all the way through your body and out through the top of your head with your exhale.
Continue with this breath cycle for a few moments tuning into your experience of the energies that flowed down through your body and the ones that flow up through your body.
B engine B engine you you you you you you you With your next in breath breathing up from the earth and down from the sky at the same time and allow these energies to meet and mix and merge in your heart space becoming aware of the natural rhythm of your breath once again and noticing where you feel your breath in your body becoming aware of the surface below that is supporting you tuning into your body and how it's feeling are there any parts of your body that feel ready to move slowly and gradually in your own time begin to move your body when you feel ready open your eyes and take a look around the space you were in reminding yourself that you can take the benefits from this meditation with you throughout the rest of your day
