Welcome.
This is a space to return to your body,
To your breath,
To the deep,
Quiet ground of your being.
Begin by finding a comfortable seated position.
You can sit on a cushion or a chair,
Somewhere that allows your spine to be upright yet relaxed and your feet or sit bones to connect clearly to the ground.
Take a moment to arrive,
Adjusting your posture so you feel both supported and awake,
Allowing your hands to rest softly on your thighs or on your lap,
Allowing your shoulders to drop and your jaw to unclench.
If it feels right,
Let's close your eyes or soften your gaze,
Allow the outside world to fade to the edges as you begin to turn your attention inward.
Without needing to change anything,
Simply notice you are here,
In this body,
In this moment.
Bring awareness to the points of contact that root you.
Your feet touching the floor,
Your sit bones meeting the seat,
Your spine resting in the invisible column of support beneath it.
Sense gravity's quiet pull.
You don't need to hold yourself up with effort.
Let the ground hold you.
Let your bones settle.
Let your muscles soften.
Allow your whole system to begin to exhale.
Let your breath move naturally.
You're not trying to deepen or direct it,
Just noticing how it already moves.
Where do you feel it most?
Perhaps the rise and fall in the belly,
The expansion of the ribs,
Or the subtle lift and drop in the chest.
Go to the place where you feel it move the most and simply stay there for a few breaths,
Allowing the breath to show you where it lives.
Now begin to bring awareness downward as though a gentle waterfall were moving through your body,
From the crown of your head down through the face,
The neck,
The shoulders,
Along the spine,
Through the belly and the pelvis,
And into your legs,
Your knees,
Your feet.
Pause here and feel your feet on the floor.
Notice their weight,
Their temperature,
Their aliveness.
You might imagine the soles of your feet softening,
Opening,
Receiving,
Like the roots of a tree sinking into the soil.
Beneath you is solid,
Ancient support,
Vast,
Steady and unmoving.
Let your awareness follow these roots down through the floor,
Through the layers of earth,
Into something still and timeless.
Breathing here,
Inhaling as if through the soles of your feet,
Exhaling as if the earth itself was breathing back.
Now bring awareness to your pelvis,
The foundation of your seated posture.
Notice how it meets the chair or cushion.
Can you feel its weight resting down?
If there's tension,
See if it wants to soften.
Let the pelvis widen and release and surrender its weight downward.
You might silently repeat,
I allow myself to be supported.
I do not have to hold at all.
Now bring that awareness up the spine,
Vertebra by vertebra,
Like stacking smooth stones.
Feel how your spine receives support from below,
Even as it extends upward toward the sky.
You're not holding yourself up,
You're being held.
And you might picture your spine as the trunk of a tree,
Rooted deep,
Strong,
Alive.
Let your breath travel up and down the central channel,
Inhaling from the base of your spine.
Exhaling from the crown.
Expand your awareness now beyond the body,
Sensing the space around you,
The air touching your skin,
The subtle field of your energy.
Even here you are held,
Supported not just from beneath but from all directions,
As though suspended in a gentle web of safety.
Nothing to fix,
Nothing to do,
Just remembering you are supported.
You are supported by gravity,
By the earth,
By the structure of your own being,
By something deeper than thought.
Notice what's happening in your body right now.
Is there more stillness?
A little more space?
A softening somewhere?
Bring one hand to your chest and one to your belly.
Feel your breath moving.
Feel your body resting.
You are safe to land,
Safe to feel,
Safe to be here.
Before we close,
Come back once more to the ground beneath you,
The seat that holds you,
The earth that holds it.
Offer your weight fully to it.
Trust it can bear you.
You might imagine the ground as a deep forest floor,
Or a cushion of moss,
Or a sacred mountain,
Something ancient and alive.
Let your body remember this feeling of support,
Something to return to any time life feels too fast,
Too much,
Or too far.
Begin to feel the edges of your body again,
Your skin,
Your breath.
Your outline.
Let your breath deepen slightly.
Gently move your shoulders,
Your neck,
And your hands.
And when you're ready,
Open your eyes softly.
Notice how you feel now compared to when we began.
This grounded presence lives in you.
It lives in your body,
In the breath,
In the earth,
In the pause.
And thank you for practicing with me today.
May this sense of rooted support stay with you through your day,
Through your night,
Through your life.
