Placing your feet firmly on the ground,
Let yourself be held.
Taking a big deep breath in through your nose,
Into your chest,
Into your belly.
Hold it there for a moment and let it go.
Another big deep breath in all the way in through your nose,
Your chest,
Into your belly.
Hold it there and let it go.
Letting your consciousness now drift down your body,
Down your spine,
Down your legs,
Down your shins,
Your feet,
And all the way into the very soles of your feet,
Right at the bottom,
That place where you meet the earth.
Bringing all of your consciousness into the soles of your feet,
Aware of them in a new way,
Aware of them touching your socks,
Your shoes,
The rug,
The floor,
Connected.
And keeping your awareness down in the soles of your feet,
Become aware of how this earth is supporting you,
Holding you,
Feeling into your gratitude for this planet.
Now in your mind's eye,
Imagining that from out of the soles of your feet,
You're growing roots.
And with each exhale,
They're growing down through the floor,
Maybe through your basement,
And into the topsoil.
These roots may be whatever color,
Made of whatever texture or material you imagine.
They're yours.
With each out breath,
They dig deeper down through the soil,
Pushing now down through the leaf matter,
Down past the tiny stones,
Past the earthworms,
And making little tunnels through the soil,
Into the subsoil now,
Breaking up the earth as they move down deeper and deeper and deeper.
With each exhale,
Your roots digging down deeper,
Deeper,
Deeper,
Through the subsoil and into the bedrock.
Imagine these sprout little tiny hairs that wind their way along the cracks in the bedrock,
Anchoring you,
Connecting you deeply into the heart of this earth.
With each exhale,
Digging deeper down,
Feeling secure,
Anchored,
Safe,
Grounded.
Allow that cycle to continue as you breathe out.
You root yourself deeper down into the earth.
And now as you breathe in,
Allow your consciousness to rise up your roots,
Up through your feet,
Your legs,
Your spine,
All the way up through your neck,
To the top of your head,
Right to the crown of your head,
Where you touch the sky.
Bringing all of your awareness to that other threshold,
That part between you and the sky.
And again,
In your mind's eye,
Imagine you have branches that reach out the top of your head.
They stretch up and out and up past the clouds and out through the atmosphere,
Up into the cosmos.
Big,
Long branches.
Let them expand up there,
Up and out,
With each inhale,
Drawing in the light of the Sun,
Being nourished,
Being warmed.
And here you are,
Standing rooted between the earth and the Sun.
Now scanning through the trunk of your body,
Gently letting your awareness drift from head to neck,
Shoulders,
Chest,
Down your torso,
Your arms.
And you're looking for a memory,
One that brings you joy,
One that lights your heart up,
One that feels like it strengthens your roots and expands your branches.
Just scan through your trunk body until that makes itself known.
No need to edit,
Or censor this,
Or think about it.
Just allow what shows itself to show itself.
If it's not a memory that lights you up,
Then let it go,
And keep searching until you find one.
One that opens your heart,
Brings you joy,
Brings you a sense of satisfaction,
Delight,
Wonder.
When you found that,
Locate it in your body and breathe into it,
Breathing the light that comes down through your leaves and your branches from the Sun.
Breathing that into that memory,
Stoking it,
Amplifying it.
Breathe into your body that feeling that comes with that memory,
Even if you can't label it.
That good feeling,
That warmth,
Breathe it in.
Let it wash through all the cells of your body,
And give it a home in your body,
A physical location.
Maybe anchor it there with an image,
So that when you need it,
You can come back and visit with it.
And all you need to do is breathe into it,
And let it wash its good feelings over you.
So now,
Finding an image to anchor this good memory,
This good feeling,
Into your body,
Knowing it's there,
And that you can always return to it.
And from this place,
Do another scan.
This time,
Scanning through your body,
Looking for an old story,
One that no longer serves you.
A voice that is not kind to you.
And just let yourself find that again,
No need to edit or think about it.
Just allow what shows itself to show itself.
It may be so familiar,
You barely remember to recognize it.
As you notice what this voice is,
And its message,
That is not kind,
That does not serve you,
That does not help you,
Be the biggest,
Brightest version of yourself that you can be.
Notice where it is in your body.
Wrap it up in sunlight,
Just cocoon it.
Like a little nest of sunlight that's coming from your tree branches,
From your leaves.
Wrap up this old story,
This old voice,
That you no longer need.
And gently offer it your thanks,
And let it know it's no longer required.
And as you next breathe out,
Allow this old story,
This old voice,
Wrapped in sunlight,
To gently just flow down your body,
From wherever it is,
Down your spine,
Down your legs,
Into your feet,
And down your roots.
And just let it drift down,
In its own time,
Just watching it as it gets further,
And further,
And further away.
Getting smaller,
And smaller,
And smaller.
Knowing at some point,
Your roots will release it out into the earth,
Where it will be composted.
Eaten up by the beetles,
And the worms,
And the mycelium.
That energy transformed into something else.
Something in which new seeds can grow.
Just allow that process to happen.
When you see it gone,
Return to that first memory,
That one that brought you joy,
Delight,
Wonder.
Find your way back to wherever you anchored it in your body.
Bring that image to mind,
Bring those feelings into your body.
And fill up whatever space was left by that old story,
That old voice,
With this joy,
This wonder,
This delight,
This gratitude.
Breathing into that sense to amplify it.
Letting it wash through your body.
Taking a moment here to be aware of your full self in this expanded state.
Your roots digging down into the bedrock of the earth.
Your branches stretching up beyond the atmosphere,
Up into the cosmos,
To the Sun.
These good feelings flowing through your trunk.
And as you're ready,
Begin to slowly draw up your roots into your feet.
Maybe wiggle your toes against the floor,
Against your socks.
Coming back into your body.
And again with your branches,
Bringing them down,
Retracting them into the crown of your head.
You're rolling your neck,
Wiggling your fingers,
Your shoulders.
Gently coming back into this place,
This time.
And as you're ready,
Gently let your eyes open.
Knowing that these good feelings,
This wonder,
This delight,
This joy,
Can travel with you through the rest of your day.
