Standing meditation rooted as a tree.
Welcome in this standing meditation.
This meditation will help you to relax and stand in your power by making connection with the earth via your body.
Let yourself be guided by my voice so you can leave your thoughts and surrender to this meditation.
Enjoy!
Stand strong with both feet flat on the earth.
You can leave your eyes open or close them.
When you close your eyes it can be easier to feel your body.
Place your feet shoulder wide apart.
The soles of your feet flat on the ground.
Your knees are slightly bent,
Out of lock.
Feel the power in your legs,
Letting your body stand strong on the ground.
Bring your attention a little higher to your tailbone.
Tuck your tailbone to the front so your hips tilt slightly forward,
Releasing the tension of your lowest vertebra.
Keep your attention at your lowest vertebra.
Feel how every vertebra is stacked onto the other.
Move your attention vertebra by vertebra up your spine.
Feel if you need to make any adjustments.
To stand with a straight,
Strong but relaxed back.
Stand with strong legs and a long,
Straight spine.
Your shoulders are relaxed.
Your arms hang loose beside your body.
Your head rests on your spine.
Your chin is parallel to the floor.
Feel how strong you are standing.
Take a few deep breaths.
Now bring your attention back to your feet.
Feel how your feet make connection with the earth.
Make contact with the three points in each foot which are holding you into balance.
The first point in both your feet is your heel.
The second point is in the middle of the cushion under your foot,
Behind your big toe.
The third point is at the side of your foot,
Behind your small toe.
Feel how these three points make contact with the earth.
Play a bit with the pressure of your weights onto these three points.
Move your weight on your both heel points without losing your balance.
And now move your weight to the front of your feet,
Cleaning onto the two front points of both feet.
Rock a bit from front to back and from back to front.
To feel where your balance point is.
You can also move from left to right and from right to left.
Explore and play with your balance without losing it.
Now find your perfect balance between all six points in your feet and feel how strong you are standing.
Breathe consciously from this strong standing posture.
Where do you feel your breath?
In your chest?
In your belly?
Breathe from your belly.
On an inhalation your belly expands.
On an exhalation your belly falls in.
Repeat a few times in and out like this.
Maintain this conscious but relaxed breathing and bring your awareness back to your whole body.
How you are standing.
Feel your feet on the ground.
Visualize there are growing roots from your feet into the earth.
The roots grow strong and deep into the ground and feed you with the power of the earth.
Visualize that on your inhalation you breathe in the energy of the earth.
Feel how the earth energy spreads itself through your whole body.
And on your exhalation you give all your dysfunctional and negative energy back to the earth,
Via your feet and roots.
The earth takes this energy and transforms it in neutral energy.
On an inhalation you breathe in new energy.
On an exhalation you give your old energy back to the earth.
Repeat like this at your own pace a couple of times more.
Feel the energy flowing through your body,
Like a tree who nourishes itself by getting food from the soil of the earth.
Be aware of your whole body,
How you are standing here.
Your feet,
Your legs,
Your hips,
Your trunk,
Your back,
Your shoulders,
Your arms,
Your hands and back up to your neck and head.
At an easy pace take your arms up in the air.
Stretch them in line with your legs to the sky.
Your hands open opposite to each other.
Fingers are spread.
Visualize your arms are the branches of your strong rooted tree.
Keep your feet firmly rooted when you bring your breath to your arms.
Feel the energy from the sky through your fingers,
Hands and arms.
Let the energy flow via your hands,
Arms,
Shoulders to the back of your spine and breathe out from the back of your spine through your hips,
Upper legs,
Lower legs,
Feet to the ground.
Then inhale from your feet.
Let the energy rise up via your feet,
Your ankles,
Your legs,
Your hips and breathe out through the front of your body via your trunk,
Shoulders,
Arms and hands.
You make a breathing circle from air to earth and from earth to air.
Inhale via your hands,
Arms,
Shoulders,
Back of the spine.
Exhale via lower back,
Hips,
Legs,
Feet to the earth.
Inhale from the earth through your feet,
Legs,
Front of your body.
Exhale through your upper body,
Shoulders,
Arms,
Hands to the air.
Repeat like this a couple of times at your own pace.
Inhale from the earth through your hips,
Arms,
Shoulders,
Back of the spine.
Exhale from the earth through your hips.
Now I will talk you through some movements with your hands.
There might have accumulated some energy in between your hands.
It's possible you can feel a magnetic field in between them.
Keep your hands opposite of each other and very slowly and carefully take them down.
See if you can keep the energy in between your hands while moving them down.
When they are more down you can slowly bring your hands with the energy somewhere to your body by placing your hands on your throat,
Your heart or your belly.
Give the energy from your hands to your body.
Then slowly bring your arms and hands next to your body.
Let your arms hang loosely with your palms slightly turned to the front.
Stand still and be aware of your body.
Feel the energy flow through your body.
Imagine how the life juices of a tree stream through the trunk,
The branches and the nerves of the leaves.
Let the energy in your body be like these life juices.
Take a deep breath in and exhale with a sigh to release any last tension.
Repeat this a few times until you feel an even deeper relaxation.
Stand grounded.
You are a strong solid tree totally in its element.
Slowly become aware of the space where you are standing.
Expand your awareness and come back in your environment in this moment.
When you are ready slowly open your eyes.
Thank you for giving attention to yourself.
Namaste.
