Welcome to your practice.
Take this moment to settle your body in a comfortable and stable position.
One that can help you keep your attention alive without falling asleep?
So comfortable but not too comfortable.
Find a balance between ease and awake attention.
Then start noticing your inhale and exhale and the gentle movements of your breath within the body.
We are not here to control the breath in any way.
Just observe it and you may notice that it settles down in unison with your body becoming more at ease.
Blowing oneself to rest and let go of tensions in the body,
Mind and heart.
Or using our imagination,
With each exhale we let go of tensions,
We relax a tiny bit more.
And if it feels comfortable,
You may invite a couple of deep breaths before returning to your natural rhythm.
With each breath,
Noticing how your body feels without judgment.
There might be some ease or fatigue.
There might be some tension or peace.
Some restlessness or stillness.
Notice what is.
Welcoming each experience with care and compassion.
You may notice ease in the lower part of your body or numbness,
But restlessness in the upper part of your body.
See if you can hold it all.
There might also be some emotions arising.
Allow them to be known without judgment,
Without trying to figure it out,
Without questioning.
Once again,
Allowing what is to be as it is.
All is well and perfect as it is,
No matter what your inner landscape or soundscape is.
Breathe,
Feeling the movement of the breath.
Breathe,
Notice the sensation of the breath within.
Breathe,
Feeling the breath from the inside out.
As human beings,
We are connecting to the earth.
We are connecting and connected.
You may have experienced how relaxing it can be to walk in nature,
To connect with the forest,
To become aware of bird songs in your neighborhood,
To sit by a river or a peaceful lake.
As much as the earth is allowing us to find this peaceful place in us,
Let us remember that we are part of this magnificent earth.
So take this moment to feel your connection with the earth.
To feel the ground beneath you,
To feel the earth supporting you.
Then using your imagination,
Visualize yourself as a tree,
A beautiful tree.
Whatever kind resonates more with you.
This tree that you are or that you become has deep,
Very deep roots.
Imagine that from your strong,
Steady trunk.
Imagine the roots growing deeply,
Anchoring you in this earth.
The deeper they grow,
The more stable you become.
Using your imagination,
Imagine your roots growing and growing deeper.
And as they do,
They may encounter different terrains.
Some might be rocky,
Some softer,
Some filled with water.
And through all of them,
The roots continue to grow,
Adapting to whatever they encounter,
Helping the tree becoming stronger and steadier.
So allow yourself to feel grounded,
Rooted more and more.
Maybe using your breath to help your roots anchor into the soil and the ground of the earth.
Allow yourself to feel the strength and the steadiness of the tree within you.
No matter the season or the weather,
Your tree stands strong,
Witnessing it all,
Moving with the waves of winds,
The fire of heat,
The water of rain,
Never allowing any of these states to unroot it.
If the weather becomes very unstable,
The tree grows its roots deeper,
Knowing that the earth is there to support it.
Feel the strength in you.
Feel the support.
And feel the courage it takes to witness it all with compassion.
As your tree is reaching deep into the earth to find its nourishment and stability,
So it reaches high and wide in the sky.
Imagine your tree growing strong branches,
Healthy leaves or needles,
And the more it grows,
The more beautiful,
The wiser it becomes.
And little by little,
You realize that your branches are home for birds and insects.
You too can offer support and care for other beings as you have grown strong and steady,
Allowing yourself to be cared for and supported by the earth.
Rest for a moment.
Feel the calm,
Feeling at ease,
Feeling rooted and grounded,
Feeling supported.
Really rest in awareness.
Breathing in and out,
Allow life to move with you and through you.
Breathing in and out,
Feeling grounded and at peace.
Feeling the strength,
The steadiness,
The stability of the tree within you.
And as you keep that experience within,
Allow your attention to move into the sound surrounding you.
Allow your attention to come into contact to where your body is touching the floor or the chair or the meditation cushion.
Once again becoming aware of your breath.
And whenever you are ready,
On your next exhale,
Allowing your chin to come to your chest.
And at your own rhythm,
Whenever you are ready,
Allowing the eyes to blink open,
Taking back into your awareness the light,
The colors,
The shades,
The shadow surrounding you.
And if it feels good,
Using an inhale,
Allowing your gaze to come back straight.
And gently bringing movement into the body,
Fingers and toes maybe stretching a little bit.
And welcome back.
Thank you.
