Hello and welcome to meditation.
You might close your eyes or find a soft gaze.
So as you bring your attention to this moment,
I invite you to bring the attention to your body.
Maybe doing a little scan from the top of your head,
Noticing what's present,
What types of sensations can you feel at the top of your head.
Noticing your forehead,
The back of your eyes,
Your jaw.
The back of your head and your neck.
And as you move down the attention from the head to your shoulders and your chest and the back.
I invite you to really feel the sensations that are present rather than have a mental image of those areas.
Feeling your arms going down all the way to your fingers.
Bringing awareness to your whole torso,
The front,
The back,
The sides.
Noticing how the breath moves the ribs,
Spreading them out and then bringing them in.
Noticing at each inhale and exhale,
Allowing the attention to rest with the breath inside the body.
And if at any moment your attention goes away with any thought,
Planning,
Worrying,
Just notice and return the attention to the body and the sensations that you might be feeling.
And again,
Moving the attention down from the base of your hips into your legs,
All the way to your feet and toes.
Until you feel your feet touching the ground.
And as you feel your feet touching,
Notice the whole body at once,
Almost as if you have a bird's eye view of your whole body.
But a body that is connected to the earth,
To the ground,
Rooted,
Stable.
And as you feel your feet,
See if you can imagine roots coming down from your feet,
Entering the earth.
Starting with the soil and bringing in nutrients from the soil into the body.
So as you grow into the earth from your roots,
The earth comes up from the root,
Allowing you to grow and flourish.
And maybe you can feel the nutrients from the earth coming into your body and lifting you up and bringing you life.
Almost as if from the crown of your head,
From your shoulders,
You could feel this pull towards the sky.
This natural urge to grow,
To flourish.
And maybe you can picture,
Visualize flowers,
Leaves,
Maybe fruits.
Blossoming and contributing back and bringing beauty into the world.
This practice of meditation is a practice that we do for ourselves that allows us to grow from inside and to bring fruits and beauty into the world.
