Like A Tree (7 Min)

When we find ourselves swept up in thought or feeling, the tree reminds us how to stand firm. This practice uses that image to bring you gently back — into your body, your breath, and the living world around you.

One of a series of somatic and embodiment practices to cultivate full body listening and rekindle your life force.

A tender step toward befriending the body you call home.

Transcript

Hello, Paschal Indy here. Here's a short mindfulness practice designed to help us direct our attention away from thoughts and emotions using visualization and the breath. So first of all, Finding a comfortable sitting or standing position. Closing your eyes or gazing downwards with a soft focus. And taking a few nice long deep breaths. Exhaling fully on the out-breath. And then allowing your breath to settle into a natural rhythm. And now visualizing yourself sitting or standing here like a strong tall tree. Rooting your feet down. Maybe moving them from side to side to feel the ground. And checking that your knees are not locked. And feeling that contact with the ground. And now imagining growing roots that reach down into the earth. And breathing in all the nourishment you need from the earth below. On the out-breath, Your roots grow down. On the in-breath, Breathing in all the nourishment, Vitality, Well-being you need. Out-breath, Rooting down. In-breath, Receiving nourishment, Support. Breathing in nourishment and if you wish, Imagining branches growing upwards. If you wish, Raising your arms as you breathe in. And breathing out, Reaching up and out. Checking that your shoulders are relaxed. Breathing in warmth and light. From the sunshine. Breathing out, Growing out. Breathing in warmth and light. Breathing out, Growing out. So breathing in warmth and light and now breathing out and rooting down again through the ground. Breathing in nourishment and breathing out, Opening out through the chest, The arms, The hands. Both grounded and open. So breathing in warmth and light. Breathing out, Rooting down. Breathing in nourishment from the earth. Breathing out, Growing tall and opening out. And if you wish, You can continue like this for a few more minutes. And when we get distracted or lost in thoughts, That's fine. Simply bringing our attention back to the visualization. Exhaling, Growing those roots down again into the earth. And now lowering your arms if they've been raised. Noticing the world around you. Things are always changing. But here you are, Stable and steady, Like a strong tree. And if you wish, You can continue, Perhaps standing or sitting like a tree at other times during your day. Thanks for taking time to reconnect.