Start by closing the eyes or softening them to a low gaze.
Notice how you're breathing.
Without trying to change anything about it,
Just noticing the breath,
The inhale and the exhale.
Noticing how the body feels.
And again without judgement,
What areas feel tense or maybe numb?
What areas feel present?
Perhaps vibrating?
Sometimes spacious?
Consciously planting your feet on the ground or your bottom if you're sitting cross legged.
And breathing in and out through to the nose if you're able.
And as you breathe softening your jaw,
Relaxing your shoulders,
Letting them drop down further.
Letting gravity work its magic on the body.
Any discomfort or worry that might arise with the breath,
Let it go.
Allow your body to relax.
Just accordingly allowing your weight to drop.
You might like to with the out breath imagine you're travelling down your body all the way to the soles of your feet and through them pushing deep into the earth.
See the feet and the base of the spine growing strong roots.
A strong taproot perhaps.
Those roots going down into the foundations of your building and breaking through to the top soil below,
Carried down by the breath.
See those roots growing down further,
Past worms,
Past hidden infrastructure,
Down deeper into the earth through the bedrock,
Through the water table,
Pushing down,
Down,
Down.
As your roots are deeper down into the earth they spread wide as well like tendrils of a tree,
Seeking the warm heart of mother earth,
Almost wrapping themselves around and embracing that warm core of the planet.
Feel those roots taking up,
Sending back up to the body that energy of warmth,
Of power,
Of sturdiness and centeredness from the earth's core.
Reminding you of your connection,
Of your embodiment,
Of the ways you're resourced and supported and safe.
You might like to imagine your out breath sitting down,
Anything that's no longer serving you.
Anything you might like to let go of.
Just ask these roots to turn it into compost and new life.
Staying with the sensation of having earth's core supportive energy,
Traveling back up your root system,
Feeling your body up back through the soles of your feet,
The base of your spine,
Noticing the nourishment,
Noticing the support,
The groundedness rising up through you,
The ways in which you're not dissimilar from a tree,
The ways in which you remember that you,
That your body is of the earth,
Is assisted by the earth,
Every cell fully supported,
Fully held.
Remembering that this groundedness is available to you anytime you might need it.
Simply connecting your feet,
Your spine space,
Rooting down into the earth allows you to call up more centeredness,
More sturdiness and send down any excess energy,
Anything you need to let go of or exhale.
Bringing your attention back to your feet,
Bringing some whistles,
Some wiggling to the toes,
Some movement to the hands,
Perhaps allowing your arms and hands to make contact with your body,
With your center,
With your heart space,
Holding yourself in support,
Bringing your full awareness back to the body now.
And embarking on the rest of this day,
Centered,
Grounded in the knowledge of your body's safety and resource.
