Thank you for joining me for this guided meditation.
To begin,
Find a comfortable place to sit or lie down.
You may want to have your feet flat on the floor and your spine straight.
Begin by taking some nice slow deep breaths and allowing your eyes to relax and gently close.
Taking some nice deep belly breaths,
Breathing in and feeling your belly expand and allowing your belly to relax as you're breathing out.
As you're taking these nice deep breaths,
Just begin to take stock of where you are.
Notice what parts of your body are calling your attention and send the breath towards those parts of your body,
Just accepting them and allowing them to be.
Notice if there's any emotions that are coming up for you,
Any thoughts.
Just noticing them,
Observing them and allowing them to be and be let go.
Allow these thoughts and emotions to rise up like a wave and then fall and be released into the ground.
On your next deep breath in,
See roots coming out of the bottom of your feet,
Anchoring you into the ground.
These roots are going deep down into the center of the earth,
Anchoring you and supporting you to the ground.
As you breathe in,
Visualize a warm supportive energy coming up through these roots,
Beginning to fill your body.
As you breathe in,
This energy is moving up into your toes and your feet.
And as you breathe out,
This energy intensifies and gets stronger.
As you breathe in,
This energy moves up to your knees,
Through your calves and shins.
And as you breathe out,
It gets brighter and stronger.
Noticing what this energy feels like.
Maybe it has a color,
A sensation,
A temperature.
Allowing this energy to move up your body,
Through your thighs,
Into your hips as you're breathing in,
Getting brighter and stronger as you're breathing out.
As you breathe in,
This energy moves into your belly,
Expanding and getting brighter and stronger as you're breathing out.
It moves up to your chest,
Expanding,
Getting brighter,
Grounding and intensifying,
Getting stronger as you breathe out.
Feeling the support and the grounding energy as this energy moves up through your body from the earth.
As you breathe in,
This energy expands and travels across your shoulders,
Moving down into your upper arms,
Getting brighter and stronger as you're breathing out.
This energy expands,
Moving down your forearms and into your hands on your next breath.
Notice this energy moving into your fingers on this next breath in and expanding out your fingertips on this breath out.
Noticing how empowering it feels to have this grounding energy filling up your body,
Feeling supported,
Feeling calm,
Allowing whatever thoughts and emotions come up to arise and be released just like a wave in the ocean.
On your next breath in,
See this energy moving up your spine through your neck and filling up your head.
As you breathe in,
This energy is moving up above your lips,
Filling up your cheeks and your nose.
Just moving above your eyes,
Filling up your forehead.
Just noticing this energy moving up through your face and head as you're breathing in.
And as you're breathing out,
It's expanding out through the crown of your head.
Take a couple of deep breaths in and out of the body,
Noticing how it feels to have your body filled with this supporting grounding energy.
It feels safe.
It feels calming.
This energy is anchoring you,
Allowing you to deal with whatever stressors are coming up and to release them and let them go.
Seeing this energy and just allowing it to be there and support you.
Breathing in and out,
Feeling the sensations,
Seeing the colors of this energy that has filled you up.
Take another minute to just feel the warmth and the support of this energy,
Allowing it to permeate your body and your emotional space.
Breathing in and out,
Feeling the warmth and the support of this energy that has filled you up.
Take another deep breath into your belly,
Feeling it expand,
Feeling the support and the warmth you have just built for yourself.
Thinking your body for what you have done,
Thinking your mind for taking the time to allow yourself to feel supported and grounded,
To make the time to slow down.
Take another deep breath in and begin to invite movement back into your body.
Remember to wiggle your fingers and toes.
You may want to stretch or do a cat cow with your spine if that feels good to you.
On your next breath in,
Gently flutter your eyes open and begin to come back to your present space,
Thinking and acknowledging your body and mind for giving yourself this time and this relaxation and coming back into your day with a more grounded,
Anchored,
Calm head space.
As stressors come up throughout the day,
You can always come back to this practice and remember being anchored into the ground.
Thank you for joining me.
