Hello,
And welcome to today's meditation.
Get comfortable either sitting or lying down.
Close your eyes.
Take a deep breath in.
And out.
So good.
And one more time,
Breathing in,
Filling up.
And out.
Notice your body,
Bringing your awareness to different parts of your body,
Like the top of your head,
The back of your head,
The back of your neck,
The back of your heart space,
The middle of your back,
Your low back,
The base of your spine,
Your glutes,
Your hamstrings,
Your calves,
Your heels,
The bottoms of your feet,
The tips of your toes,
Your ankles,
Your shins,
Knees,
Quads,
Front of your thighs,
Your hips,
Your low belly.
Feel your ribcage expand as you breathe in.
Feel everything settle as you breathe out.
And send your awareness to your collarbones,
Your neck,
Jaw,
Cheeks,
Nose,
Eyebrows,
And then back to the top of your head.
Take a big breath in and out.
Feel your awareness scan over the left side of your body,
Your left leg,
Your left arm,
Your left lung.
And then scan over the right side of your body,
Your right leg,
Your right arm,
Your right lung.
Feel the surface beneath you.
Come back to noticing your breath,
Feeling the breath in and feeling the breath out.
And you'll keep breathing at your own pace,
In and out.
As you imagine roots growing from your feet and the base of your spine,
The roots start off small and gradually grow deeper and deeper into the earth.
Feel your roots growing deep as you breathe in and out.
Feel yourself connecting and grounding down as you breathe in and out.
And as you continue to breathe,
Imagine the energy traveling down your spine into these roots.
And imagine the roots pulling,
Grounding,
Loving energy up and into you.
This cycle of giving to the earth,
Grounding,
And pulling up from the earth,
Receiving.
You're doing so well.
Inhale deeply.
And as you continue to inhale,
Draw up the earth's grounding energy.
And then exhale,
Release.
Pull that grounding energy up.
And exhale anything you want to let go of.
Place your hands on your low belly.
Visualize a red,
Warm glow at the base of your spine.
And that warm glow expands as you breathe in.
And then settles as you breathe out.
And as you feel the warmth of your hands on your body,
And as you visualize the red light expanding and settling,
Feel the grounding,
Healing energy that is channeling through you now.
Maybe you feel it in your hands.
Maybe you feel it in the base of your spine,
In your legs,
In your feet.
Maybe you feel the gentle sensation somewhere else,
But just notice.
Know that your presence is enough.
I'll leave you here in stillness for a moment.
And then we'll close the practice together.
Start to bring your awareness back to your body.
Wiggle your fingers and your toes.
Maybe you move the muscles in your face,
Your cheeks,
Your eyes,
Your lips.
And as you start to bring some life back into your body,
Some energy back,
Place one hand on your heart and bow your head gently.
Feeling gratitude,
Grounded presence,
And love.
Take a deep breath in.
And out.
Last one in.
And out.
And out.
Thank you for joining me.
And I hope you take this grounded energy with you into the rest of your day,
And into the days ahead.
Much love to you,
Friend,
And I'll see you next time.
Namaste.
