Find a quiet space away from any distractions and settle into a comfortable position where you feel relaxed but awake.
Maybe sitting in a comfortable chair,
On a pillow or on the floor with your back supported against a wall.
It's best to do this meditation seated upright if you can,
But if you prefer to lie down,
That's okay too.
The important thing is that you are comfortable and that your back remains long and straight.
Allow your eyes to close gently and focus your attention on your breath.
Without any judgement or trying to control it,
Just take notice of how you are breathing.
Maybe your breath is fast or shallow,
Maybe it's already slow and steady.
Let go of any need to control it for now,
Just be aware of the rhythm of your breath.
Now take 5 or 6 slow deep breaths in through your nose and out through your mouth.
With each inhale calling in a sense of relaxation and calm.
With each exhale letting go of any distractions,
Letting go of any tension,
Letting go of the need to control your thoughts.
Slowly allow your breath to return to its natural rhythm now,
This time breathing in and out through your nose.
Focus on the sensation of the breath as it brushes past the tips of your nostrils with each breath you take.
Ease yourself into a state of mindful relaxation.
This time right now is just for you,
Try to let go of any attachment to what might be going on around you.
Let go of any attachment to all that has taken place before you sat down.
Let go of any to-do lists or tasks that might be required of you after you're done here.
This time is your time,
This space is just for you.
You don't need to be anywhere else or doing anything else in this moment.
On your next inhale feel your spine begin to lengthen.
Imagine that there is a string running all the way up the length of your spine.
Beginning at your tailbone,
Threading through the middle of your back and drawing up through the top of your head towards the ceiling.
Imagine this string is here to support you,
Helping you to lengthen and to create space as you continue with this meditation.
On your next exhale feel your shoulders relax a little more,
Releasing down away from your ears.
Send your focus to your lower body now,
Letting your legs relax completely.
Release any tension you may be holding and let your legs feel heavy.
Feel the solid ground beneath you and know that you are fully supported.
Begin to imagine your legs and feet drawing down towards the earth.
Drawing down and branching out like the roots of a tree.
Feel these roots sink deeper and deeper into the rich earth beneath you.
Let these roots spread out as wide as they can go and sink down into the ground,
As far down as you need them to,
So that you feel fully grounded,
Connected and supported.
Continue to work with your breath and begin to release any negative energy you may be holding.
Allow these roots to carry away any anger,
Frustration,
Anxiety or stress,
Releasing them down into the earth.
Let go of any pain or sadness you may be feeling,
Any negative emotions,
Memories or patterns of thought that are weighing you down or holding you back.
Let it all go.
You don't need to hold on to this anymore.
Release any remaining negative energy down through those roots that are there to support you.
Release all that no longer serves you.
Let it dissolve into the earth.
Now start to imagine a soft yellow or amber light begin to illuminate the tips of these roots.
Visualise this light getting brighter and travelling up the roots through the earth towards you.
As this light travels up towards you,
It brings with it all the energy,
Nourishment and support from the earth below.
It is a warm,
Comforting energy.
This energy is here to help you feel more balanced and centred,
To cleanse,
Nourish and support you.
Let this light begin to flow up over your body,
Illuminating your feet and legs.
See it slowly filling up your middle and upper body,
Bringing with it a sense of ease,
Calm and solidity.
Let it flow down over your arms and continue filling all the way up towards the top of your head.
Feel your whole body glowing,
Radiating with this warm,
Nourishing energy.
Know that you are fully supported in this moment and that you can call on this grounding,
Nourishing energy anytime you need to.
Take a few more slow,
Deep breaths now,
Allowing yourself to fully experience this deep sense of grounding,
Support and calm.
Opening your eyes only when you feel ready.
