Welcome to your meditation.
Take a moment to find a comfortable seat.
Once you find the comfortable seat,
Allow yourself to get all of those little adjustments made.
The micro movements that help you find a little more comfort.
Allowing your hips to settle and lifting through the crown of your head with a straight tall spine.
Take a deep breath in through your nose and hold the breath.
With a sigh,
Let it go.
Take a moment to allow your body to relax from the top of your head.
All the way down to the soles of your feet.
Relaxing every muscle.
Every cell.
Every nerve.
Take another slow deep breath in and hold this breath.
And through the mouth.
Let it go.
As you are settling here now,
Take a moment to scan your body.
If you notice any areas of tension.
Take a slow deep breath in and imagine moving the breath to the tension.
As you exhale,
Let the tension flow out with breath.
Take a few moments.
Relaxing and settling.
Allowing the mind to slide down into the body.
Moving from outward to inward.
Relaxing even more now.
And I'd like you to imagine that you're sitting on a soft mound of grass with your spine against a great tall tree.
Feeling the soft earth beneath you.
And the firm strength of the tree behind you.
Feeling your spine supported.
Just the scratchy texture of the bark against your back.
Feel your back touching the bark.
Sensing any pulsing or tingling there up and down your spine.
As you become aware of the deep roots of this great tall tree.
You can feel their presence beneath the surface.
Winding down through the rich soil.
Around the rocks,
Diving deeper and deeper.
And wider and wider.
Sensing and feeling the energy of this tree rooted and grounded deep in the earth.
And you begin to sense your own roots pulsing too.
Merging with the energy of the tree roots.
Merging with the rich soil of the earth.
Just sense and feel your roots.
Feel the energy pulling up into your legs.
Into your hips.
And become aware of your spine connecting to the tree.
So much so that it's as if your tree and your spine are merged.
Allowing yourself to sink in and become one with this tree.
The awareness of your roots,
The tree roots deep below the surface.
And you begin to climb upward through your thick strong trunk.
Feeling the tree reach higher and higher.
Feeling your energy reach higher and higher.
Sense and feel the branches flowing out in all directions.
Thick,
Wide spreading branches.
And from those branches feel the small branches.
Weaving outward.
More and more filling,
Filling the space of this tree.
And from those small branches feel the leaves begin to bloom.
To grow.
To open.
Each leaf fluttering in a slight breeze.
The warmth penetrating each and every one of your leaves.
As you draw the energy down,
Down through the leaves.
Into your small branches.
Into the large branches.
Flowing now down through your trunk.
And all the way down through your roots.
We feel the sense of stability and strength.
And from this strength we rise.
Just take a few moments to really embrace the sensations.
The images,
The pulsations.
Anything you experience right now.
Notice yourself alive.
Every single cell vibrating.
And begin to bring the energy back in.
And allow yourself to become present to sitting now in front of your great tall tree.
On the soft grass.
Having separated now from the tree but filled with the energy it provides.
Take a deep breath in and hold the breath.
And with a sigh let it go.
Take this energy with you throughout your day.
The ability to be rooted and stable.
Yet opened and lifted.
Namaste.
