The intention of this meditation is to support a sense of feeling grounded and feeling authentically confident.
Find your seat.
Find a tall spine.
Move ears and chin and shoulders back in space so the back of the neck is aligned with the rest of the spine.
And as you allow a much longer exhalation,
Allow your body to sink into the support of what holds you,
Whether it be your chair or cushion or the floor.
Feel ultimately supported and connected to the ground.
Allow every exhalation to sink your body more deeply into what holds you.
And notice the pause at the end of every exhalation.
And in that pause,
Feel the connection between your body and ground.
Each inhalation gently expands the lower abdomen and low back.
And each exhalation sinks your body further into feeling supported.
And at the pause after the exhalation,
You're just invited to feel that sense of connection to rest your awareness on the base of your body and how you're held.
Not only does every exhalation offer a settling,
But also a release,
A release of tension that you may be holding at the abdomen,
At the upper back and chest,
At the shoulders,
Jaw,
Cheeks,
Eyes,
And forehead.
While your seat remains tall,
As your body presses into the support of the ground,
There is still a settling,
A sense of feeling held and connected.
The breath need not deepen.
But the invitation is to visualize now that your inhalations ascend from the base of your body,
Up the length of your spine to the crown of your head.
And to imagine your exhalations washing down from the crown of the head back to the base of your body and then feel that connection.
Continue to invite the mind to watch this flow.
Inhales rising and exhales sweeping down.
Feel the base of your body before gently receiving your next inhale.
Let the breath be easy.
Let go of trying too hard.
Simply allow the mind to watch that breath rising and falling.
At each subsequent exhalation,
Imagine the exhalation past the base of your body and move down into the ground so that your mind follows the exhalation below your body.
If it feels right for you,
Invite imagery as the exhalation moves below your body.
Create imagery of a root system beginning to grow from the base of your body into the ground beneath you.
Each exhalation extends the roots.
You become rooted more deeply into the ground.
The roots expanding and dropping as far and as wide as you can perceive.
Every exhalation deepening this connection,
Strengthening this root system.
As you exhale,
Next,
Let your attention linger at this new connection between base of body and ground.
Feel how solid this connection is now.
And invite an exploration of the inward thought.
I have a right to be here.
As you feel this connection between your body and earth,
The invitation is to inwardly say,
I have a right to be here.
You may repeat it three times or continue to repeat it as a focal point for the mind.
Attention still lingering on the base of the body,
Your imagined root system.
I have a right to be here.
Begin to deepen your breath as if you could bring nourishment from earth up into your body,
Grounding not only your body,
But your mind into this moment and this truth.
I have a right to be here.
The invitation is to take this connection to the ground beneath you,
To a sense of feeling stable throughout the coming hours and days,
And to take with you the right to be here.
