I like to call this practice roots and waves because we connect into the breath and the flow of the breath or the waves and we also find our grounding in the earth,
Our roots.
And so I think that this is a really good practice when you need to find presence and bring yourself into the now and find that stable ground and that connection to the earth.
If you haven't set yourself up for meditation please do.
I like to take this particular practice from either a seated on the floor position or laying down whatever is most comfortable for you today.
And we're gonna start with our three slow deep breaths to help us settle in.
So slow and steady inhale through the nose Feeling that breath come all the way into the body and a slow steady exhale feeling that breath move all the way out and another slow steady inhale and exhale feeling yourself settle in to this moment a little more and then another slow deep inhale and another exhale settling in and then we're just letting the breath come to its natural flow whatever that is today for you we're not judging it we're not trying to change it we're just trying to stay with it bringing our awareness to that gentle flow of inhale and exhale we're gonna stay right here for a few minutes letting our awareness ride to the waves of the breath you maybe you can sense into feeling the gentleness of the breath you again allowing it to be what it is not forcing it letting this flow happen naturally If you find yourself distracted at any point,
That's okay.
Just bring that awareness,
Bring that attention back to the flow of the breath.
I really invite you here to truly experience each breath.
Not thinking about what the breath is,
But experiencing each inhale and exhale.
Seeing that gentleness.
Not thinking about what the breath is,
But experiencing each inhale and exhale.
Maybe the flow of breath feels like a calming experience to you,
Almost like a gentle wave of the ocean or river holding you in this moment.
We're going to slightly shift our focus now,
Still staying connected to the breath,
Taking a few moments here to feel the roots,
So to speak.
So I invite you to just feel where you are,
If you're seated,
Feeling your seat.
If you're laying down,
Feeling the back of your body being held by whatever it is that you are laying on,
The bed,
The floor,
The earth.
Allow yourself here to feel your connection,
Feel kind of your weight,
The space that you're in.
Sometimes I do imagine roots connecting me to the earth.
It doesn't matter if you are on the bare ground or three stories up,
Those roots can reach all the way deep into the earth,
Connecting you,
Grounding you.
Giving you a stable connection.
We're not losing the flow of the breath here,
We're staying connected to the breath and connected to the earth.
We are often asked to hold more than one thing,
And that's what we're doing here.
Holding on to that feeling of flow with the breath and also holding this experience of groundedness and connection.
We feel the body small and Pen refinery feel amongst ourselves and the spend time together Salespeople talk about,
They connect more with our Hawaiians and suffering others.
And again,
If we find ourselves distracted with thoughts,
To-do lists,
Anything that has come and taken your attention away,
Notice the distraction and let it float on,
Coming back to the breath,
Coming back to the sense of rootedness.
I hope in this space you can find a sense of calm connection,
A feeling that you can take with you.
And for our last few moments together,
We will let ourselves simply focus on the breath,
Coming back to that flow,
Those gentle waves keeping us here in the present moment.
Inhaling and exhaling.
We'll close with our three slow,
Deep breaths again.
Finding that slow,
Deep inhale.
Slow,
Steady exhale.
And again,
Slow inhale,
Feeling that breath move all the way into the body.
Slow exhale,
Feeling it move all the way out.
And one more slow,
Deep inhale.
And exhale.
Keep your eyes more closed,
Maybe slowly,
Gently open them,
Taking a few moments to maybe wiggle your toes and your fingers.
Ankle or wrist circles,
Maybe some little stretches,
Whatever feels right to you in the moment,
Coming back into your day.
Thank you so much for joining me today.
Take care.
