Good morning.
This meditation is best done standing barefoot outside in the grass on a warm day.
If that's not possible for you,
You can always follow along in the comfort of your own home,
On your squishy yoga mat,
Or the soft carpet beneath your feet.
If you're outside,
You'll begin standing facing the sun.
If you're inside,
Any warm space is fine.
If you need to take a moment to get situated,
Do so now.
When you're ready,
Bring your feet hip distance apart.
Now begin to press all four corners of the feet down.
Imagine there are roots growing from the soles of your feet planting you into the earth.
The rooted energy grows upwards into the legs.
The tail draws down and the belly gently hugs in.
Your shoulders soften all the way down to the fingertips,
Allowing the palms to shine forward,
Radiating out like sunweams.
The crown of the head reaches towards the sky,
Creating a tall spine like your favorite tree.
Your eyes can softly close if they aren't already while you begin to turn your attention inward.
First,
Notice all the sounds around you.
The sounds far away and the sounds nearby.
Notice the sensation of the soft earth beneath your feet and the warm touch of the sun against your skin.
Notice if there are any scents present of the earth or grass,
Bringing everything into your awareness now.
Finally,
Focusing on the breath,
Watching the belly rise as you breathe in and fall as you breathe out,
Noticing the touch of air inside of your nose as you breathe,
The coolness of the inhalation and the warmth of the exhalation,
Watching the belly rise as you breathe in and fall as you breathe out.
Notice the touch of air inside of your nose as you breathe,
The coolness of the inhalation and the warmth of the exhalation.
On your next breath in,
Slowly reach the arms out to the sides and up like the sun is rising in the sky on a new day.
When you reach the top,
Fingertips will touch,
Palms face down.
Exhale,
Slowly press the palms down in front of the body and the energy into the ground,
Remembering that each breath and each movement has a beginning,
Middle and an end only to begin again.
Two more times,
Just like that.
Inhale,
Reach the arms out to the sides and up towards the sky.
When you reach the top,
Fingertips touch.
Exhale,
Palms press the energy down towards the ground.
Last time,
Take a deep breath in,
Arms reach out to the sides with a beginning,
Middle and an end.
Fingertips touch.
Exhale gently ground your energy all the way down.
And this time,
Release the arms to rest by your sides.
Take a moment to pause and notice how you feel.
Only shifting your awareness outward,
Begin to notice all the sounds around you once again.
Feel your physical body planted into the earth and your breath moving in and out of you.
Bring your hands together at heart center,
Pause for a breath and thank yourself for taking the time and the patience today to practice.
And thank you for practicing with me.
Namaste.
Jai Bhagwan.
