Hello and welcome to this practice.
So I'm going to guide you through a routing visualisation.
So to start,
Find a comfortable position,
Ideally with the sit bones grounding down into a chair or the bed or on the floor.
And we'll begin by taking a few deep breaths,
Just to start to settle ourselves into the practice.
So taking a deep breath in through the nose and then a long sigh out through the mouth.
And again,
Inhalation and exhalation.
Let's do one more of these.
Inhale and exhale.
And then we'll take a few moments just to become aware of the body and how it's feeling right now.
Noticing what sensations are present.
So try not to judge how you're feeling in this moment.
Simply observe and notice how you are.
And then we'll start our visualisation by bringing the awareness down to the sit bones.
So feeling the connection that your sit bones have with the earth.
Just feeling that connection,
That pressure.
And then I want you to imagine that you're growing roots from your sit bones.
Really think about the roots moving down into the earth beneath you.
Visualising the roots intertwining deep into the soil.
So firmly anchoring themselves into the earth far below the surface.
Far below the surface.
So keeping this visual in your mind,
We're going to start to deepen the breath.
So as you inhale,
Really think about breathing the air up from the ground.
So we're going to breathe in nourishment and a sense of recharging ourselves from the earth.
And then with the exhale,
Think about the breath moving back down into the earth and sending gratitude back and a sense of appreciation for mother earth.
So with the inhale,
Breathing in,
Drawing up nourishment and a sense of recharging from the earth.
And as you exhale,
Send gratitude back and a sense of appreciation for mother earth.
Let's do this one more time together.
Inhale,
Breathing in nourishment and a sense of recharging from the earth.
Exhale,
Send gratitude back and a sense of appreciation for mother earth.
So we're just going to keep going with this in our own time.
So really keep that visual in your mind of the sit bones rooted to the earth.
Imagine those roots intertwined deep in the soil.
And using the breath to draw the energy up and then sending that thanks back.
Deep,
Slow breaths,
Taking what you need from the earth's energy and then sending gratitude back.
And then sending gratitude back.
So so so breathing in nourishment that sense of recharging breathing out sending gratitude and appreciation back.
So we'll just take one final round of breath here with the visualisation.
And then we're going to slowly start to bring ourselves out.
So you can let go of the visualisation now.
Take some moments just to bring your awareness now back into the body.
Noticing how you feel from that practice.
Noticing if there's any changes to how you feel now.
Compared to how you felt when you first begun this practice.
Simply noticing how you are right now.
And then we're going to take three deep breaths,
Sighing out through the mouth.
So inhale through the nose,
Fill the lungs and exhale,
Sigh the breath out.
Inhalation.
Sigh the breath out.
Inhalation.
And exhalation.
Inhale.
And exhale.
Bring the hands into a prayer position at your heart.
And then just start to rub the palms together.
So we just want to create a bit of friction between the hands.
So bringing some warmth to the palms.
When they feel nice and warm,
We're just going to place that breath in.
When they feel nice and warm,
We're just going to place that warmth over the eyes.
So place the palms around the eyes,
Feeling that warm energy.
Noticing the pressure.
And then you can just release the hands.
Bringing them back into a prayer position at your heart.
Take a little bow of your head down towards your prayer.
Thank you for sharing this practice with me.
Namaste.
