I invite you to find a way to sit that feels comfortable.
You might like to place your feet on the floor,
Your hands in your lap,
And notice the sensation of your breath.
Breathing in and breathing out.
Feel the sensations of your feet on the ground.
Imagining there's a beautiful tree trunk growing from the bottom of your feet down into the earth.
Noticing a sense of supportedness and groundedness in the present moment.
You can roll your shoulders up and down your back.
Finding a sense of length in your body.
Imagining there's a gentle string just tugging at the top of your head,
Allowing your spine to be straight.
Sensing in to your length.
This represents all of the dignity that you hold.
Leaning back into your chair and grounding down.
Sensing into the bottom of your seat,
How it feels to be seated.
Bringing to mind the space behind you,
And maybe even rocking back and forth a little bit.
Imagining that there is a dinosaur tail or a dragon tail growing out from the bottom of your spine,
Resting on the earth.
This represents your history,
Wisdom,
Resilience,
And all that you bring into this moment.
It's your inner sense of enoughness.
The next dimension that we'll notice is the width of our body.
Bringing to mind the space on either side of you.
This represents your belonging,
The community of support that surrounds you,
The people who love you,
Who you can reach out to for support.
You're not alone.
The next area we'll sense into is the space in front of you.
Imagine the space in front of you.
This represents all that is possible,
The limitless possibilities of the future that you don't even know about yet.
Maybe that brings a smile to your face,
A sense of hope.
Before we close this meditation,
If you'd like,
You can place your hand on your heart.
This is a really supportive way to nurture yourself.
Biologically,
We respond to the hand on the heart.
Check in with the body.
Notice when sensations are here,
Allowing whatever's here to be here.
Checking in with your emotions,
Naming what feelings are here.
Taking a deep breath,
Sighing it out on the exhale,
Offering yourself gratitude for creating this time to be of service to yourself and the world.
