Namaste.
Welcome to this guided grounding meditation.
For this practice,
Find a comfortable place to sit down,
Either in a chair with your feet firmly planted or with your legs crossed.
Take a few moments to settle in.
As you arrive in a comfortable seated position,
Find equanimity in the hips.
You can do so by shifting from left to right a few times.
Begin to feel the weight of the body rooting down into the surface beneath you.
Take a full belly breath in and sigh it out,
Let it go.
Another deep cleansing breath in and an open mouth exhale,
Let it go.
Take another deep belly breath in.
Allow this to be the most expansive breath you've taken all day.
Hold at the top of the breath.
Relax the jaw,
Release the breath.
Begin to notice every point of contact of your body to the surface beneath you.
Feel the weight of the feet rooting down.
Feel the weight of the legs growing heavier with each exhale.
Feeling the weight of the buttock and drawing awareness to the space,
The base of the spine,
The root chakra.
Visualize and connect with the root chakra by imagining a red ruby oscillating within the space.
Beautiful scarlet red light filling the space at the base of the spine.
As you inhale,
Draw this ruby red light up the spine.
And as you exhale,
Release this red light all around you,
Filling your auric field.
Take a deep breath in,
Ruby light rising up through the body.
And exhale,
Release,
Filling the space around you.
Awareness at the root once more,
Drawing this red light up the spine.
And exhale to release it all around.
Inhale,
Draws this scarlet red light up the body.
And as you exhale,
Release the space around you.
Two more rounds on your own.
Visualizing yourself surrounded in scarlet red light with each exhale.
Feeling the shoulders relaxing,
The tension in the face melting away.
Once more,
Draw your awareness to the root at the base of the spine.
Bringing your palms to the knees,
Begin to create tiny rotations of the hips,
Moving clockwise.
As you rotate,
Feeling your connection of root to earth.
If you're noticing tension in the spine,
You can begin to make your rotations a bit more dramatic in nature.
Sending the heart forward as you inhale.
And rounding through the spine,
Tucking the chin in towards the chest as you exhale.
Feeling the connection of body to earth as you breathe.
As you feel ready,
You can reverse the rotation.
Releasing down the spine into the earth.
Continue for three more rotations.
And doming the back of the heart space.
As you finish your third rotation,
Find equanimity in the hips once more as you come into a tall,
Straight spine from root to crown.
Check that the heart is stacked over the hips,
The head over the heart.
Take another deep,
Cleansing breath in from root to crown.
And open mouth exhale,
Let it go.
Stay here as long as you would like.
And whenever you're ready,
You can flutter the eyes open,
Coming back to this physical space.
Thank you for taking the time for this practice today.
From my heart to yours,
Namaste.
