Get yourself comfortable in the place where you'll be doing your meditation.
You may want to sit in an upright position with head over heart,
Shoulders over pelvis.
Allow yourself to be aware of the sounds around you in the room and perhaps outside.
These may be with us throughout the meditation,
So just allow them to pass you by without attaching to them.
If you become aware of any thoughts,
Either something which you've brought with you or which arises,
Again just allow them to be present in your awareness but not the centre of your attention.
Coming into an awareness of your body and of your breathing.
Allow yourself to be present,
Just observing.
And then finding your energetic centre.
So wherever feels right to you to centre your energy,
It may be around the area of your navel,
Of your solar plexus or of your heart.
Just find that centre and tune into it.
And then working from your centre,
Sending your awareness and your breath down towards the earth.
You can breathe out and down into the earth.
And as you breathe in,
Imagine that you are pulling earth energy up to your centre.
So breathing in,
Inviting earth energy into you.
And breathing out,
Sending your energy out into the earth.
And just allow this flow to become established.
Allow yourself to sit with it for a few moments,
Cultivating that earth connection.
And then allowing your attention and your awareness to return to your centre.
And noticing your energetic and physical body around that centre.
And just noticing how you feel now that you've been connecting with earth energy.
And then once again,
Working from your centre,
Extend your awareness and your intention now upwards.
Opening to the sky and to space beyond.
Breathing out and upwards,
Opening.
And breathing in,
Inviting that open,
Universal energy to come into you.
So you're exhaling,
Opening to the sky,
Sending your energy upwards and outwards.
And then inhaling,
Bringing that universal energy,
That heavenly energy into you.
And allow yourself to sit in this flow for a moment.
And then bringing your attention back to your centre.
And being really open to that awareness of what's happening there energetically.
So you may become aware of the energies of earth and sky mingling within you.
In the centre of your being.
And just allow that to happen.
And then allow that energy that you,
Or those energies that you hold in your centre,
Allow them to expand outwards.
So that they fill your whole body.
Filling your energy field.
And maybe even expanding outwards into that space around you.
And then when you're ready,
Call your attention back to your centre.
Focusing all of the energy you've been working with.
Focusing all of your personal energy in that centre space.
And releasing now those connections and that visualisation that you've been working with.
And when you're ready to come back,
Be aware of your body,
Your posture,
Your sensations.
Notice the thoughts that you're having.
Notice the sounds around you and the space around you.
If your eyes have been closed you might want to open them now.
And when you're ready,
You can go about your day.
