Welcome.
In this meditation,
I invite you to explore the benefits of becoming more rooted,
Grounded,
And centered in your body and your being and on the earth.
This particular meditation is best done sitting in a chair with your feet on the ground.
We'll begin by connecting with our breath.
We're going to take three big breaths in and out.
I want you to see if you can lengthen your exhale to just a little bit longer than your inhale.
All right.
Big breath in.
Exhale out.
Big breath in.
Exhale out.
One more time.
Big breath in.
And exhale out.
And let yourself return to a natural,
Relaxed breath.
We'll be focusing on the lower half of your body,
Giving more attention to where we often neglect giving good attention.
So to begin,
Bring your attention down to your feet.
Feel where they're connected to the floor or the ground.
Notice the bottom of your feet.
In your mind's eye,
Focus on the middle of the bottom of your foot,
The right foot and the left foot.
Notice the space at the arch of each of your feet,
The right foot and the left foot.
Just hold your attention there for a moment.
As you exhale,
Imagine the breath traveling down and releasing through the bottom of your feet.
So big breath in.
Exhaling and imagining it traveling down your body and out through the bottom of your feet.
We're going to take a few moments to relax the whole body.
So starting at the top of your head,
Relax your face.
Soften your jaw.
Relax your scalp.
Soften your eyes.
Relax your cheeks.
Soften your forehead.
And take a big breath in and release your breath downward.
Let your shoulders drop fully.
Let them relax and soften.
Soften your upper back.
Relax your neck and your throat.
Take a big breath in and release it downward.
Relax your heart.
Soften your chest,
Your upper body,
Your upper arms and your shoulders.
Let them relax,
Release,
Let go.
Take a big breath in and let it exhale and move downward.
Relax your hips.
Soften your stomach.
Soften your belly.
Let go in the middle trunk of your body.
Take a breath in and release the breath downward.
Soften your thighs.
Let them feel heavy and relaxed.
Notice your right knee and your left knee.
Take a big breath in and exhale downward.
Bring your attention to your calves,
Softening your calves,
Releasing any tension,
Tightness in your calves.
Hold your attention here just a little bit longer,
A little extra time at your calves and let them soften.
Tell them to let go,
Release,
Relax.
Imagine them softening even more.
Take a big breath in and release your breath downward.
And bring your attention to the top of your feet.
Notice your heels,
The outside edge of your foot,
The inside edge of the foot.
And let your attention travel back to the bottom of your feet,
The middle at the arch.
Feel your feet heavy,
Connected to the ground,
To the earth.
Take a breath in and release your breath downward and out through your feet.
All right,
Keeping your attention on your feet,
The bottom middle of your feet,
Let's take three big breaths in and out again.
And again,
Lengthening the exhale to a little longer than the inhale.
So big breath in and exhale down and out through your feet.
And again,
In and the longer exhale out and down.
And one more time,
In,
Exhaling out and down,
Releasing.
Releasing through the feet.
Now let your attention draw slowly upward,
Up from your feet,
Along your calves,
Through your thighs,
Into your hips.
And we'll pause here.
Breathing into your belly,
Softening your belly.
Now in your mind,
Find the space below your navel,
In the middle of your body,
Front to back,
Side to side,
But below the navel.
Breathe into this space while you keep your attention here in this region of your body.
Relax and let yourself connect with this part of your body and the energy here.
Take three big breaths from here.
Again,
Each exhale a little longer than the inhale.
Big breath in,
Exhale out and release.
Again,
Inhaling at your belly,
Exhaling and releasing from there.
And one more time,
In and exhaling.
Just keeping your attention here,
Holding your attention at the space below your navel,
Deep into your body in the pelvic region,
Noticing and sensing into this part of your body.
Now if you'd like,
I want you to try to slowly open your eyes,
But at the same time,
Keep your attention in the area of your body,
At your pelvis and below your navel.
And as you slowly open your eyes,
What I want you to do is imagine yourself with a little bit of a divided attention,
Where you're staying connected and noticing your pelvic area just below the navel,
And yet you're also able to look around and notice what's around you.
And now as you do this,
Can you notice anything different about how you feel when your attention is down below your navel?
This big attention span,
You could consider it divided.
I like to think of it as being more expansive,
Where you're able to hold the attention both inwardly and outwardly.
This is a muscle that you'll build by practice.
So just notice what's happening and then close your eyes and bring your attention back inward completely,
Down to that area below your navel.
This is our lowest power center.
Holding your attention here.
Letting your attention draw slowly down through the hips,
Through the legs,
Through the calves,
Back to the bottom of the feet.
Notice how your feet feel.
When your attention is down on your feet,
Do they feel activated in any way?
Any tingling sensations,
Any waking up that you connect to in your feet as you work with bringing the attention and the energy down?
Just noticing,
Exploring.
Slowly let your attention come back up through your legs.
Let it rest at that lowest power center below the navel.
Nice,
Big,
Relaxed breaths right here as we close out.
And as you close out this meditation,
For now,
See if you can challenge yourself to keep your attention in that lowest power center.
As you open your eyes and re-engage with the space and the world around you,
See if you can expand your attention so that it can be both in your body and in your mind.
So that it can be both in your body,
In that lower prayer area,
And also taking in what's around you.
When you're ready,
Slowly open your eyes.
Feel your whole body.
Notice how you feel right now.
Give thanks for your time in meditation.
I thank you for being with me.
Thank you.
