Welcome to your meditation practice.
My name is Laura.
Thank you for joining me today.
Let's take some time now to find a comfortable seat,
Maybe some support behind your back,
And we'll gently close our eyes.
As your eyes close without too much direction,
Just allow yourself to notice what experience you're having.
Just within the inner realm of our feelings,
Thoughts,
Just a little check in with yourself right now.
As you're checking in,
You may begin to hear your breath just a little bit louder.
It's our power of awareness as we are always breathing,
Of course,
But when we don't put our attention on it,
It's almost like it's not there.
And then in this space where it's one of the only activities that's really happening,
The breath,
The heartbeat,
The energy of the inner body.
Suddenly this experience becomes louder,
Almost as if we are breathing deeper or more intensely,
Even though it's not the case.
Where our attention goes,
We begin to feel the energy flowing there and that reality becomes a lot more upfront,
Which in this case is our breath.
Begin to soften around your eyes and in between your eyebrows.
Feel your eyebrows fall away from each other and feel that melting sensation kind of drop down in towards your jaw.
It feels good to open your mouth and move your jaw a bit and do that.
And then as you eventually come back to stillness,
Just feel this kind of melting,
Letting go of effort,
Sensation fall down your face.
It's almost like your ears are drooping down to the earth.
It's melting down your neck and pooling into your shoulders and down your shoulder blades.
Feel your shoulder blades relax and settle onto your back body.
As a sensation melts down the upper arms towards the elbows,
Forearms,
And then again pools into the palms of the hands.
Notice how you're holding your hands.
If you're feeling like you need more energy,
Take your palms up to the sky to signal receiving.
If you feel like you have a lot of energy you're looking to settle down,
Then flip your palms down towards your thighs to signal grounding.
Releasing any unnecessary holding,
Working of the arms and the shoulders.
Letting them rest.
Letting them take a break after the activities you've used them for before this moment in your day.
Feel that relaxation dropping down from your neck shoulder blades into your chest now.
All down through your chest,
Your upper back into the center of your torso.
Feel like you've literally put down a weight that you may have unconsciously been holding within your chest and torso area.
And with every natural exhale breath,
Feel yourself let go into the stillness,
Into the softness.
Just a little bit more.
Feel that relaxation now dropping into your hips.
Pooling into your seat,
Sit bones firmly connected to the earth.
Feel the relaxation pouring down into the thighs,
To the kneecaps and the calves.
Pooling into the soles of the feet.
Releasing any more work effort from the hips,
The lower body than is necessary.
Your toes are soft.
Notice how your body feels now.
Feel as if you're almost melting down into the earth now.
So that sensation of relaxing,
Of softening has now poured over our entire physical body.
We may literally feel our sit bones,
Our legs,
Our feet actually getting heavier into the support beneath them.
As the focus drops down into the earth,
This melting sensation is a deep form of surrender.
I surrender my effort.
I surrender my will.
So I can be in a really open place to receive.
I intend to receive now.
Feeling the physical body melting down deeper into the connection of the earth.
The ease of surrender fills our entire bodies,
Minds,
Souls.
And we pay special attention to the deepest,
Strongest connection we have with the earth.
The places that meet the ground the heaviest.
Maybe your seat,
Parts of the legs or feet.
Then imagine those places begin to grow roots down deeper into the earth.
Maybe a root on your sit bones,
Roots on your thighs,
Roots on your calves or feet.
All these roots begin to penetrate downwards in towards the ground.
Through the rock,
The sediment,
They penetrate downwards.
They keep going through every layer of rock of the earth.
Penetrating downwards kilometers into the earth's center.
As they go,
Your roots begin to tangle within one another,
They begin to wrap around and hug one another.
Tighter and tighter they wrap around as they penetrate deeper and deeper into the earth's core.
So now it's one thick root that firmly connects you deep into the earth.
This root keeps going all the way until it reaches the fiery center of the earth's core.
And there your thick root strongly connects to mother earth.
The grounded,
Nurturing,
Strong center of our planet.
You begin to feel the power of that energy as you're so strongly connected to it right now.
You begin to feel extremely grounded and incredibly cared for,
Nurtured by this powerful energy source.
Mother earth asks you,
Please surrender to me any of your worries.
Please let me hold you as you let go of whatever troubles you.
My arms are open.
I willingly accept.
I'm here for you.
Following mother nature's,
Mother earth's guidance,
You begin to notice what tension you hold in your body or in your mind.
And you visualize the surrender of that tension.
You visualize surrender and the release into those roots that wind into one.
On every exhale breath,
You drop that tension into the roots,
Deep into the earth's core.
And you release it to the center to mother earth.
Your breath may deepen.
Your exhales may become longer as you allow any troubles,
Any tension to absorb down through the roots into the earth.
You take three exhale breaths out of the mouth.
And you release it to the center of your body.
And drawing your awareness to the beautiful,
Powerful,
Nurturing energy of mother earth.
And take a moment to extend your gratitude for receiving and helping you transmute your tension.
And you feel that balanced life force energy start to travel up your route from the center of the earth.
Travels up kilometers through every layer of rock.
Travels up through the sediment,
Through every layer of the ground until it reaches back to you.
You feel that nurturing life energy enter your body from those same points of contact that are deeply connected to the earth.
Your sit bones,
Legs,
Feet,
They begin to drink up this energy as you feel it pour upwards from the ground into your physical body.
Going up through your torso,
Through your chest,
You feel an openness in your heart space and your throat.
Which allows your shoulders to relax.
Your chest to remain open,
Shoulder blades relaxed on your back.
Your hands are soft,
Your face is soft.
You sit without really any effort at all,
Just a little bit taller.
In this space you feel as if there is now this ball of glowing yellow-white light surrounding your entire body.
As the earth's energy has come up from the center of the core of the earth into your body,
It's now expanding.
It's expanding away from you with you at its center.
Allow yourself to breathe into this lightness of energy.
Breathe as if it expands in eight feet all around your physical body.
Feel an overwhelming sense of peace.
An incredible sense of stillness.
And you notice that the roots begin to grow up through your physical body carrying even more of this life energy from your sit bones up into your spine.
The root grows up your spine and forms a sort of solid trunk.
And that solid trunk grows up the back of the neck through the crown of the head.
Sturdy and connected,
You begin to notice that it's a powerful tree and it sprouts branches,
Many branches in all different directions at once.
These branches begin to instantaneously fill with leaves,
Bright green,
Filled with life supporting energy.
And flowers begin to grow on this tree as well.
It's so beautiful and you're so connected to it.
And you begin to realize that you have more than enough and you need to share.
As you share,
You imagine those branches going out into the world,
Touching the lives of those close to you,
Family,
Friends.
You call upon their names and send them this beautiful life supporting energy.
And it's so beautiful and you're so connected to it.
In doing so,
You notice how beautiful it feels to give.
And then you allow this energy,
This life-supporting energy to extend further into the world,
Into your neighborhood,
Into your city,
Into your whole country.
You begin to share as you want to support everyone in feeling as you do.
You want to share the life-supporting energy.
You begin to deepen the breath.
Notice how easeful your breath flows in this space.
Let go of anything that's lingering with the exhale breath.
Begin repeating your,
Repeating these words with your breath.
In your mind,
Thank you with your breath.
So inhaling,
Thank.
Exhaling,
You.
Inhale through thank.
Birthdayů seven,
Two,
One.
And when you're ready,
We'll carefully begin to open our eyes.
We'll rush here,
Slowly adjusting to the light.
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