This is Rasa.
Welcome to your guided meditation.
Whether you are standing or sitting,
Make sure your feet are in contact with the ground.
Relax your toes.
Feel the contact.
Become aware of the physical connection with the ground.
Take this opportunity to transition and to shift your focus inward.
Shift your focus for a few moments from thinking into feeling.
Feel your body in space.
Feel your body that connects to the ground.
Feel the parts of the body that is being held in this space.
Simply observe and tune into your breath.
Take a deeper breath in through your nose and gently release the breath through the mouth and relax your beautiful face.
Take a slow,
Mindful breath in through the nose.
Allow for the air to fill your body all the way down to your feet.
Gently release the breath through your mouth.
Relax your loving eyes.
Take one more conscious full breath in through the nose.
Once again allow the air to fill your body fully.
Feel the energy flow through your feet into the floor.
Gently release the breath through your mouth and feel your body to begin to relax.
You may close your eyes if you haven't already.
Allow your breathing to continue naturally.
Notice the connection between your feet and the ground.
With each breath out,
Energy flowing through your feet down into the ground.
With each breath in,
Energy flows from the earth up into your body.
In and out,
A beautiful dance of breath and connection.
Giving and taking.
Sharing and sharing.
Now feel each point where your feet are pressed into the ground.
Wiggle your toes if you have to.
Notice the small movements of your feet changing the balance of your body.
Notice the ground beneath you pressing back up into your feet.
Feeling you,
Supporting you,
Holding you firmly.
Begin to envision energy roots extending from your feet.
Moving into the ground,
Anchoring you deeper.
Visualise and see the energy from the earth flowing up through your roots and into your body.
Energy moving through your body,
Warming your heart and soothing your soul.
Now allow your awareness to sink into the ground beneath your feet.
Notice the abundance of life in the earth around you.
Various earthlings living on and beneath the soil.
Various plants extending down into the earth.
Water flowing deep beneath the surface,
Nourishing it all.
As you breathe and expand your awareness into the earth,
Notice how every living thing sends out energy.
Allow that collective energy to flow into you.
Feel how the collective energy from the earth encourages you to grow.
Now allow your awareness to rise up through the earth.
Notice the plants attached to the roots around you.
Flowers blooming close to the ground.
Flowers harbouring the nests of small animals.
Larger bushes growing sweet,
Plump fruits.
Small saplings that will one day grow into tall trees that tower above you.
All drawing their energy from the earth below.
Notice yourself in the shelter of the tallest trees.
The trees above protect and nurture you.
All the plants around send you its calming,
Healing earthly energy.
Allow the energy from the earth and the plants around you to flow into you.
Allow that energy to fill you up.
As you now see yourself to begin to grow taller,
You grow taller not only in statue but also in your energy.
Take a deep breath in and gently release it.
Allow the forest to nurture and protect you as you grow.
Notice that you are growing taller.
Now the fruits and flowers begin to fall away beneath you.
The shrubs and saplings become smaller down below.
Your feet continue to connect to the ground below.
Roots connecting to the earth deeper as you continue to grow.
Feeling calm,
Strong,
Feeling buoyant,
Rising up more.
Notice the life in the forest around you.
Roots rustle gently in the breeze.
Branches provide sturdy resting places for small animals.
Trees stretch and grow up toward the sun.
Above you,
The tops of the tall trees are almost within your reach.
Feel the warmth of the sun filtering down to touch your face.
Allow the warm,
Nurturing energy from the sun to fill your body.
Feel the warmth trickling down your body,
All the way down to your roots in the earth.
As you continue to rise with each breath,
Notice energy from the earth continuing to fill your body up.
Trees and living beings all around you encourage you to grow.
See yourself now reaching the height of the tallest trees.
Warm,
Bright sunlight expands on your face,
Warms it gently.
Warmth spreading across your face,
Your face beginning to melt.
Relaxing deeper.
Birds call out from their nests around you.
Energy from all the living things around flows into you,
Encouraging you to continue to grow.
With every natural flow of breath,
You feel like you belong.
You grow taller and stronger.
Your roots are anchored deep into the earth.
Your face reaching up into the warm,
Healing light of the sun.
Take a deep breath in.
Feel the warmth of the sun flooding into you.
Simply release the breath,
Feeling the energy from the earth flowing through you.
You are now high above the tallest tree.
You can see the forest rolling out around you.
Marine mountains in the distance.
Rivers bubbling through the valleys.
Fluffy clouds in the skies above you.
You are part of this picture.
Part of the earth.
You can feel the energy from all the living things.
Feel the energy of the earth.
And the warm energy of the sun.
From your feet,
The living energy of the entire forest flows into you.
You are in harmony with life around you.
Your strength comes from the earth beneath you and the sky above.
Take a slow,
Deep breath in through the nose.
Allow the energy from the earth to balance and anchor you.
Gently release the breath through your mouth.
Allow your senses to extend to all the living things around you.
Take a slow,
Deep breath in through the nose.
Feel the strength from the energy from all living things now residing within you.
Gently release the breath through your mouth.
Settling in your seat.
Feel grounded,
Quiet energy.
Take a slow,
Deep breath in through the nose.
Gently release the breath through your mouth.
Feeling so connected in this moment.
Balanced and energised.
Relaxed.
Holding a deeper sense of belonging cascading down and across your body.
Feeling enough.
Feeling at home.
Trying to bring your awareness just behind your eyes.
Invite a sensation of lightness and joy there.
Still feeling tall and connected.
Feeling aware now of the physical space you are in.
If you like you may stay still for a moment and then open your eyes.
Or whilst the connection and other positive sensations staying imprinted within you,
You may begin to move your fingers.
Stretch your neck lightly.
Maybe roll your head to one side then the other.
When you feel ready,
Open your eyes and gaze softly.
Keep your body and mind in a state of balance for as long as possible.
Thank you for practicing mindfulness with me and until next time.
