Hello,
And welcome to this short grounding meditation for the heart.
Please find a comfortable position either sitting upright or lying down and As you settle in make sure you have everything you need to be comfortable You might like to cover yourself with a blanket or use a pillow or a bolster under your knees Or behind your head if you're lying down if you're sitting up it might be nice to have some Extra support behind your back or underneath your seat don't hesitate to gather whatever props you need So that your body is completely Supported and so that your mind can relax and you can drop into a deep meditative state When you feel ready Go ahead and close your eyes and at your own pace take a few deep cleansing breaths in through the nose and Out through the mouth breathing down into the lower belly on the inhale and letting everything go on the exhale You might even let out a sigh as you release the breath breathing at your own speed and to your own capacity Deep breaths in through the nose and long breaths out through the mouth Take one more round of breath and then let your breathing return to its natural flow in and out through the nose Turn your attention towards your body now Let your shoulders fall away from your ears melting back and down.
Let your chest be open Making room for your heart to expand feel your sitting bones sink down towards the earth and gently extend the crown of your head upwards Elongating the spine release your jaw Relax your tongue soften your eyes and let all of the tiny little muscles in your face loosen and Unwind notice if there's any other tension in your body at this moment and from head to toe Let your awareness move through your body like a flowing river Naturally smoothing out any tension or stress and bringing a sense of ease to your inner landscape Take your time scanning your body and feel free to pause at any areas that may need some extra Love when you feel complete Let your awareness rest at the soles of your feet Collecting your focus at the very bottoms of your feet giving your full attention to the bottoms of your feet While staying relaxed you might even notice a tingling sensation under your feet as you focus your energy here now begin to imagine that you're growing roots from the bottoms of your feet and Plugging them into the earth below Envision your roots effortlessly plunging down through the layers of soil and clay rocks and minerals weaving through underground rivers caves and waterfalls Really engage your imagination as you journey deep into the earth Extending your root system through the layers of the planet keep going until you reach a place that feels very soothing to you a sacred underground space where you feel comforted and at ease It might be underwater or in a crystal cave Trust where you are guided really open up your subtle senses and notice the energy here the vibrational essence of this space notice any sounds colors textures light or maybe darkness and now in your own way Imagine you can secure your roots here in the sacred space You might wrap them around something or plug them in once you feel that solid connection with your in-breath Begin to draw the soothing energy of this space up through your roots and into your feet legs and hips into your spine and through your whole body With every inhale let yourself fill up with Mother Earth's healing nourishment And with every exhale let it anchor deeper into your being breathe in the calming vibrations and rich vitality from deep below the surface allowing every cell and fiber of your being to be saturated with Earth's abundant life-force energy.
With every breath feel yourself opening up to the rejuvenating energy of the planet and to the immense love and support that Mother Earth has for you and for all beings Let this nourishing grounding energy Begin to collect in your heart now like a whirlpool You might even visualize a spinning light in your heart getting brighter and stronger with each breath.
Let the love in your heart ignite,
Let it overflow and expand out in all directions Breathe into the center of your heart and let love pour through you.
You might imagine a field of warm light around you Radiating out from your heart and wrapping around you like a soft blanket.
With every breath Feel yourself relaxing deeper into your heart Basking in the warmth and the comfort.
Feel your whole energy field expand as your heart blooms Opening up to greater love,
Connection,
Compassion Breathing love into your heart,
Anchoring love into your body Grounding love into your soul.
Breathing in,
Breathing out,
Breathing in Breathing in,
Breathing out,
Breathing in,
Breathing out Notice your heart,
Notice your hands And notice your belly And if it feels right for you I invite you to place one hand on your heart and one hand on your belly and again just breathing in Breathing out,
Breathing in,
Breathing out,
Breathing in,
Breathing out Notice how you feel,
Just observe Notice the ground underneath you,
Mother earth holding you Notice the air on your skin,
The touch of clothing on your body and begin to slowly invite yourself back Into a more wakeful state.
You might like to wiggle your fingers and toes Or perhaps move your head side to side Even a full body stretch is welcome Taking your time to reorient yourself and when you feel ready And not a moment sooner Slowly open your eyes Thank you for practicing with me today From my heart to yours Namaste
