Get comfortable in a place where you are going to do your meditation.
As you place yourself on the ground you can notice how it feels underneath you.
Notice how your weight settles comfortably down into the ground and the surface area that this takes up.
Now take a moment to become really aware of your breathing.
You don't have to slow it down any,
Just be aware of the easy way in which you breathe in and down into your stomach.
And then breathe out and with each out breath notice yourself settling into the ground.
So you're breathing in,
Down into your tummy and as you breathe out letting go,
Allowing the earth to support you,
To take your weight underneath you.
And now as you breathe in I'd like you to continue to breathe deeply into your stomach.
And as you breathe out just imagine that breath is travelling steadily down your body to the earth.
That's good.
And as you continue to breathe you can notice whether as that deep breathing,
As it travels down to the earth,
Is able to permeate the earth a little bit so that you are now breathing down into the earth.
And as you do so you may notice sensations where your breath and your body meet the earth and the earth reaches for you as you sink into it.
As you continue to breathe deeply,
Allowing that breath to reach down into the earth you can start to imagine that you are sending out roots into the earth.
If you're not touching the earth directly be aware that the earth's energy field reaches you anyway.
She's big and earth energy is strong.
And each time you breathe out your roots may begin to extend further and deeper into the earth.
That's good.
And as you breathe out letting any sensations which you're not completely comfortable with blow your breath down into the earth to be broken off for nutrients.
And you may notice that as you breathe in you are able to pull some nourishment from the earth's depths into your roots.
Notice any sensations in your roots and in the places where your body is supported by the earth.
And notice whether you can feel the earth's nourishing,
Supporting,
Grounding force seeping into you.
We are all inside the earth's magnetic field and she pulls us all to her,
Centered.
And it's a wonderful thing.
And now you can just stay here for as long as you like and really notice the sensations of your body on the earth.
Your roots extending down.
Any toxins draining away from you.
And the goodness of nourishment as it enters you from the earth.
As you continue to breathe deeply.
And now as you visualize yourself planted in the earth you can be aware of your hidden depths of the fact that as you are on this world you are always connected with the earth.
And you can be aware of the possibilities which this gives you for expansion,
For growth,
As you relax.
And now continuing to breathe in and out deeply.
You can bring your attention back to where your roots extend down into the earth and from your very center send down a sensation of gratitude into your roots.
Gratitude to the earth which supports and nourishes you.
Allowing you room to grow and to yourself for giving yourself this time,
This connection and this nourishment.
And now bring your attention away from your roots knowing they will always be there any time that you need to connect to the earth.
And bring your attention back to those parts of your physical body which are in contact with the earth.
Notice again your weight on them.
And notice how those parts of your body support the rest of your body which rests on top of the earth.
As you breathe into your tummy bring your awareness upwards and notice your feet,
Legs,
Buttocks,
Hips.
Become aware of your stomach as you breathe into it and notice that the breath also rises into your chest,
Your shoulders.
And as you start to think about coming round you may want to wiggle your fingers a little just to regain an awareness of your body.
And now as your focus returns naturally to your head and other places you may want to roll your head gently towards one shoulder and then the other or to bow your chin to your chest and then up.
And maybe lengthen your spine as you become aware of your whole body again.
And now with a little wiggle in your fingers and toes you may want to shift position or to stretch a certain part of your body.
And when you are ready you can open your eyes and be present once more in your surroundings.
God Damn it.
You
