As you settle in for this meditation,
Take all the time that you need to prepare your space and get comfortable.
Finding any objects that will help you feel supported.
Once you are comfortable,
Allow yourself to fully rest here,
Feeling the weight of your body,
Noticing your breath,
Just observing how the breath knows the perfect rhythm to move at,
This constant exchange of energy flowing in and out,
This exchange of energy with the external and internal world,
Just allowing the breath to move at its own comfortable rhythm,
Noticing the sensation of gravity gently holding you on the earth,
Acknowledging the earth that is beneath you,
Supporting you,
The same earth that all beings share,
The same one earth giving all beings the life force and materials needed to survive,
Always beneath us,
Connecting us all,
Shared by all those who have come before us and all those who will come after us,
Just resting here in the support of the earth,
Noticing the surface beneath you,
Whether you are on a piece of furniture or a floor or surrounded by walls or a structure,
Acknowledging all of those involved in providing you with the support,
Recognizing that we have evidence of the support of those around us and before us in everything that we touch and see,
Allow your body to rest heavy and relaxed into the support of the surface beneath you,
Allow each exhale to settle you in a little bit more,
Feeling the weight of your body soft and heavy,
Noticing the weight of your legs,
Your feet,
Your lower legs,
Your knees,
Your upper legs,
Your hips and your pelvis,
All heavy and relaxed,
Noticing the weight of your torso,
Your low back,
Middle back,
Upper back,
Shoulder blades and spine fully supported and relaxed,
Noticing the weight of your arms,
Your hands and your wrists,
Your lower arms,
Elbows,
Upper arms,
Tops of your shoulders,
Resting heavy on the support beneath them,
Noticing the weight of your head fully supported,
Allowing your forehead to soften,
Softening and relaxing the eyes and the jaw and the tongue,
Feeling your whole body fully supported,
Heavy and relaxed,
Bringing your awareness to the center of your chest,
The space around your heart,
Acknowledging your heart in your center,
Fueling your whole being,
Acknowledging all of those who have supported you in your life,
Physically,
Mentally,
Emotionally,
In small ways or big,
Those who have paved the way for you and helped you along the way,
Know that you provide the same support for those in your life and those who will come after you,
Feeling gratitude for the earth that we all share that supports us and nourishes us,
Gratitude for the community that surrounds us and gratitude for the gifts that we have to help support our community,
Gratitude for the support that is all around us,
Trusting that we are held and supported,
And may we help to pave the way and create support for the many generations to come.
