Welcome.
Find a comfortable seat with your feet flat on the ground.
And allow your eyes to gently close,
Allowing yourself to come home to your body,
To come home to your breath,
To come home to sensation.
Start to notice the sensation of your breath,
The sensation of your belly rising on each inhale,
And the sensation of your belly button moving in towards your spine on each exhale.
What does it feel like to notice what's happening inside your body?
What's the experience of bringing your attention to your breath?
As you continue to breathe,
Notice anywhere in your body that you might be holding on to some tension,
Some tightness,
And allow that to release.
Release any tension in your feet.
Really notice the sensation of your feet planted on the floor,
Or perhaps planted in your shoes.
Is there pinching anywhere?
What's the temperature like?
What is the sensation of where your foot meets the shoe or the floor?
Release any tension in your legs.
Release any tension in your seat.
Really allowing yourself to be held by the chair or the floor.
Release any tension in your belly.
Allow your belly to be soft and full.
And with your soft,
Full belly,
Allow your spine to hold yourself up,
Lengthening into your integrity and into your dignity to the full length of your spine while keeping your belly soft.
Allow your shoulders to drop,
Releasing any tension that the shoulders or the back of the neck might be holding.
Release any tension in your throat.
Notice and release any tension in your jaw,
Allowing the tongue to rest gently in the bottom of your mouth.
Release any tension in your eyes.
Come home to the experience of being in your full body,
In your present body.
And with this deep awareness of your breath and of your body,
I want you to imagine your middle as a tree trunk,
Noticing the circumference of it.
And on your next exhale,
I want you to imagine that tree trunk running from your middle,
Down through your seat,
Down through the chair,
Down through the floor.
The floor is potentially below you,
Down through the ground,
Down into the earth,
All the way down to the earth's core.
And imagine that tree trunk wrapping gently three times around the earth's core and then pulling gently,
Noticing the tension and connection to the earth's core.
You are held by something so much greater than you.
You are tethered to something so much greater than you.
Allow your body to feel weightlessly held by gravity as it's tied to the core of the earth.
And on your next inhale,
Continuing to stay connected to the core of the earth,
I want you to raise your head just a little bit taller,
Lengthening into your spine as if a little string on the crown of your head was pulling you just ever so gently up towards the sky.
Grounded to the earth and moving towards the sky,
I want you to imagine that tree,
The trunk now in your center,
Connected to the earth,
Growing upward through your shoulders,
Through your head,
Up into the sky above the clouds,
The cosmos,
Connecting you to infinite possibility,
Infinite creativity,
And ah,
And openings.
And as you sit grounded to the earth and connected to the sky,
Place your left hand right below your belly button and your right hand on your heart center.
Breathe and notice.
Take a few more deep breaths here.
And without rushing,
On your own time,
Make your way back to the room that you're in,
To this moment.
