Welcome to time just for you,
Your meditation.
You can start off by sitting somewhere comfortable,
That can be a cushion,
On the floor or on a piece of furniture.
With your legs crossed or out in front of you,
The straight back and you can place your hands gently either facing up or down on your knees.
When you're ready,
You can close your eyes.
Let's take three deep breaths in together to begin.
Breathing in through your nose,
Breathing out through your mouth,
Breathing in through your nose and out.
One more inhale and exhale.
And if it feels good,
Maybe circle your head a couple of times in either direction to relax your neck and your jaw.
And to get even more grounded and relaxed,
Just roll your shoulders backwards a couple of times and settle down into where you're sitting.
I want you to check in with how you're feeling in your body.
Maybe do a quick scan from your head,
Down your neck,
Through your shoulders and your arms,
Through your chest,
Through your stomach and your back.
Down to your hips,
Through your thighs and right down to your feet.
Just passing your awareness through your body.
And now I want you to check in with the part of your body that's in contact with the surface beneath you,
Whether that's a pillow,
The floor or a seat.
Your body will start feeling heavier and heavier.
Notice how supported and how relaxed your body can be against that surface.
And now I'd like you to imagine big roots growing down from your body through the surface beneath you,
Through the building that you're in,
Through the concrete or the earth beneath you,
All the way down to the earth's core.
I'd like you to feel that groundedness rising up through the part of you that's touching the floor beneath you,
Up through your body,
Through your chest,
Through your neck,
Up to your head.
Just feel that warm,
Connected support going right through your body.
Notice that you're always connected,
The earth is supporting you,
So whenever you feel ungrounded,
Just notice the part of you that's touching the earth and feel that groundedness and know that you can access this at any time.
And now you can imagine a bright light of whichever colour you choose coming through the crown of your head,
Going through your body,
Filling up every part of your body with this bright light.
Feel how energised you feel,
Then bask in that glow.
Now I'd like you to check in with your heart,
Check into the space in the centre of your chest,
See what you feel there.
Ask your heart if there's anything that it's ready to let go of,
That you haven't let go of yet.
And now ask your heart,
Is there anything that it wants or needs in this moment that you could give it?
And I want you to imagine a beautiful ball of light in the centre of your chest.
Notice if it's moving,
What colour it is.
And I'd like you to imagine this light filling up your whole body,
Then coming out of your body about a metre away.
Imagine this light expanding and filling up the town or city that you're in.
Connecting your heart to all the people and living beings,
Sending them that loving light directly from your heart.
And imagine that light getting even stronger and bigger to the whole country that you're in.
And as it expands,
Imagine the light from your heart wrapping around the whole world,
Sending your love and connection with all the billions of living beings here with us.
And feel them sending that love back to you as well.
And know that as a human being,
You're always supported by the Earth,
Energised by the universe,
And connected to all living beings,
All humans on this planet.
So if ever you're feeling ungrounded or unsupported,
Know that you're always connected and you can tap into these connections at any time.
And when you're ready,
Start moving your head,
Wiggling your fingers and toes.
When you feel like it,
You can open your eyes.
