So we'll begin by finding a comfortable position,
Making sure that the spine is long,
The shoulders are soft,
Maybe wiggling your toes a few times before allowing the feet to soften and relax.
Then taking your hands in front of you and begin to rub your hands together quickly,
Building some heat and friction in the hands.
And then taking your hands when they're nice and warm and placing them over your heart and just allow your heart and your chest to absorb that heat.
And sensing the warmth and the weight of the hands on your chest,
Releasing the hands but noticing if any of that warmth still lingers in the chest.
Then connecting with your breath,
Just noticing it at first.
And noticing where the inhales go in your body and then what parts of you soften as you exhale.
And just take a moment to focus on your body,
Noticing how it's feeling today.
Are there any areas that are calling your attention?
Just take a moment to fully be in your body.
And now bring your awareness to the top of your head and slowly beginning to scan through the body.
And just checking in with each part,
Piece by piece.
All those parts of your body,
The cheeks,
The jaw,
The little muscles that run up and down the spine,
Maybe the spots we don't often think of like the inside of the elbow,
The webbing between our fingers.
Just moving your awareness through your body from the top down.
Continuing down through the body,
Down through the legs,
Eventually making it all the way to the toes.
And now bring your awareness between the points of contact from your body and the surface beneath you.
Just notice those points,
The part of the body connected to the earth.
Notice the surface beneath you holding your attention.
Now from those points of contact,
Visualizing roots beginning to grow down from those points of contact down through the surface you're on,
Through the floor beneath you,
Continuing down,
Maybe through other floors of the building that you're in.
And see these roots growing down further and further until they find the earth,
Grounding down into the earth.
Letting those roots begin to expand out,
But also grow further down through the soil,
Further down through the bedrock,
Through the parts of the underground,
All the way down until your roots reach the core of the earth.
When they reach the core of the earth,
They wrap around it,
Like creating a strong anchor.
And as you breathe,
You begin to bring up a powerful yet calm energy of safety,
Of security,
Just being peaceful in the moment.
And on the exhale,
Imagining anything that you no longer need being sent down through the roots and into the earth where it will be recycled.
And take a few more moments here,
Just letting yourself be present in this moment and in your body,
Connected to the earth and experiencing all that's around you in this moment,
Through your body and through the senses.
Noticing how in this moment you are safe,
You're okay,
You're just simply existing.
Now watching those roots begin to unravel from the earth's core,
And begin to move back up through the layers of earth,
Back towards your body.
Watching these roots come all the way back up into your body,
And being present with yourself by taking three big deep breaths.
Just enjoying the pleasant sensation of breathing,
Beginning to wiggle fingers and toes,
Gently reawakening,
Opening the eyes,
And once again taking your hands,
Placing them on your chest.
Just taking a moment to thank yourself for doing this practice,
And just honoring yourself today.
Thank you so much for being here.
