Welcome to this meditation.
My name is Rachel and today I'm going to be guiding you through a relaxing,
Grounding,
Meditation inspired by mindfulness.
And this meditation is really about cultivating inner strength.
And clarity in who we are.
When we're feeling wobbly and anxious in our lives.
It incorporates,
As I just mentioned,
Mindfulness and also some guided visualisation.
I hope you find it helpful.
Just coming in to.
.
.
A comfortable seated position.
This could be in your home.
This could be in the woods.
This could be somewhere that makes you feel connected to nature.
And just allowing yourself to land.
Allowing yourself to Connect your breath.
In whatever way your breath is showing up for you right now.
And just begin to breathe in and breathe out naturally.
Noticing.
That rise and fall of your breath without criticism.
And just really allowing it to.
Just show up.
Our breath can be our anchor in our practice.
So whenever we might find it challenging.
We might find our thoughts erasing.
We can just bring it back to that constant of the breath.
And just.
.
.
Begin to focus on that breath for a few more rounds.
Breathing deeply in.
I'm breathing out,
Breathing in.
Breathing out.
And now I just want you to close down your eyes if they're not closed already.
And I just want you to.
.
.
Start to bring to your mind's eye.
An image of a tree This could be a tree that you know well.
It could be a tree that you've seen.
You know,
Home from work.
Favourite tree or a tree that you've seen on TV?
And just really bringing the full image of that tree into your mind.
Notice a every part of that tree.
Noticing how it climbs up to the sky.
Noticing how it roots into the earth.
Really picture this tree.
In complete detail.
Now I want you to shift into seeing.
The tree's root.
The roots that spread across the forest floor.
Some route.
Are close to the surface.
What other routes run deep?
Into the bedrock below.
And just notice how these roots,
They spread out for metres.
Really grounding that tree into the earth.
And now just begin to bring your awareness to the trunk of the tree.
Notice how the trunk of the tree is perhaps thick.
Maybe the book.
It's rough.
And old.
Maybe the bark is smooth and new.
And just allowing yourself to see this.
See you.
The different weathers.
The different patterns of the tree.
Shown on the trunk.
I'm just saying that.
And although this trunk is sturdy,
It supports the train.
This trunk has moved and shaped.
And bent in certain ways over the tree's lifetime.
To help it grow closer to the sun.
To help it grow closer to the light.
And then now just noticing.
The branches that expand outwards from this tree.
Going in every direction.
Notice how some branches are thick.
Some branches.
The same.
Sometimes they are empty.
Sometimes they are scattered with leaves.
Sometimes the tree no longer needs these branches.
And it lets them fall simply to the ground.
Just really picturing in your mind's eye these branches of the tree.
Now moving up to the tree's canopy.
Which may be covered in leaves in spring and summer.
Or maybe it's covered in a blanket of brown in the autumn.
Whatever season this tree is in.
Just noticing the canopy.
Noticing how it is held high in the sky.
Noticing how it is the first to receive winds.
The storms,
The leaves may experience.
Rain and snow.
After a short while.
They recover.
They regenerate what is needed.
These leaves are the closest to the surface.
The first to experience the hard things.
But also the first to experience the joys.
And in a sense,
We can become mystery.
So now just.
.
.
Bringing this image of a tree into you.
Allowing your feet to be the roots of the tree.
Rooted into the earth below.
Grounding you in your truth.
And then bringing awareness up to your legs and up your torso.
And this in a sense is the trunk of the tree.
Keeping you upright.
Keeping you strong.
But also bending and moving.
And being flexible.
When needed.
And then now just bringing your awareness to.
Your arms,
Your neck.
Whose shoulders?
We as act as the branches of the tree.
Allowing you to reach out and experience the world.
Allowing you to let go.
Physically.
Of what is no longer needed.
And now just gently shifting your awareness up to.
.
.
Your head.
The crown of your head.
Allowing this to.
Come the canopy.
The tallest part of the tree.
Holding you high.
Often the first to experience These really joyful moments.
Those interactions.
But also the first to experience.
Those harder times.
But in all this,
Just really bringing your awareness.
To your body.
Being here.
Like that tree.
Grounded,
I'm moving.
No matter what weather pattern.
Storm.
Comes through it.
The tree remains.
And for the last few moments of this meditation.
Just sitting with this sense of steadiness.
And groundedness in your body.
Focusing on this image of the tree.
And also remaining aware of your breath.
Your anchor.
Breathing deeply in and breathing out.
You might notice a new sense of strength within your body.
Maybe a desire to sit more upright.
As you continue for a few more moments.
Embodying this tree.
And when you're ready.
Start to notice any of the natural sounds around you.
Maybe a distant Arapane.
Any of that?
The home of the fridge.
Allowing these external sounds to guide you back into.
The walls.
Maybe moving your fingers and toes slowly.
And knowing that you can come back to this.
Time and time again.
And your mind is anxious.
And you feel unrooted in yourself.
Thank you for practicing this meditation with me.
I look forward to practicing with you next time.
Namaste.
Rachel.
