I'm going to invite you now to get into a comfy position.
You can be seated or you can be lying on the ground.
Just get settled here.
If you're seated,
I suggest having your hips higher than your knees so you can sit on a pillow or a bolster.
You want to have your spine nice and tall.
Your shoulders are relaxed.
Your neck is gently locked and your chin is dipped.
Just focus on relaxing those shoulders.
Feeling the ground or the surface beneath you.
Feeling it support you,
Hold you.
Making sure you feel nice and safe here.
You can notice as you settle in the feel of the surface below you.
Is it warm?
Is it soft?
Is it cool?
If you're in the grass,
Do you feel the dampness of the earth?
And if you are outside,
Just take a couple minutes to just press your hands onto the ground beside you.
And you can do this even if you're not outside.
Just feeling the earth and imagining it's charging you and supporting you here.
See if you can sense that energy that's coming up from the ground.
Maybe notice any tingling in the bottoms of your hands and your palms.
And now you can place your hands on your knees or you can have them in your lap,
Whatever is comfortable for you.
And we'll start with some deep breathing to really settle in here.
So take a long,
Deep inhale.
And as you inhale,
Trace the breath as it comes in through your nose,
Moves down your throat into your lungs,
And then watch your belly expand,
Filling up your entire diaphragm and then exhaling through the nose,
Just letting it all go.
Watching your belly button pull in toward your spine.
And again,
Inhale.
And exhale.
We'll take a couple moments here,
Just watching the breath,
Feeling the breath.
If your mind starts to wander as you're tracing the breath,
Just bring it back.
We're just settling in here.
Making sure your shoulders are still super relaxed.
Now we'll start relaxing all parts of the body.
So starting at your toes and your ankles,
Just letting them release.
Moving up your legs,
Your thighs,
Up to your hip bones and your sits bones.
Let them fully release and here,
Just feel yourself melt into the surface below you.
It's almost like you're melding or merging with the surface below.
And now moving on up,
Let's just scan the lower back and the upper back,
The shoulders and the arms,
And just let them go.
You can imagine your body is almost turning into a gelatin or jello as you meld again with the surface below you.
And releasing any tension in the hands,
The wrists and the fingertips,
You can give them a little wiggle if you like just to release any extra energy.
Just let them fully relax.
And now relaxing your neck,
Moving up to your forehead,
Releasing any tension,
Any tension in your jaw.
Let your tongue get heavy.
Let your eyes close.
Fully relax your eyelids,
Let your eyes get heavy.
Once again,
Bring your awareness back to your breath.
And we'll begin with our visualization.
So now move your awareness down to your root chakra.
So that space just around your tailbone area.
And you're in your inner landscape now.
So imagine you're inside your body.
And in this area,
You notice a red ball of energy.
Watch this ball of energy as you inhale,
Grow and expand.
It's a beautiful red light.
And as you inhale,
And as you relax more into this space,
You're watching this light grow stronger,
Brighter,
More vivid and bigger.
And as this red light,
This red ball of energy expands,
It begins to expand all throughout your pelvic area.
So now this light is moving into your hips.
It's filling your entire pelvis.
And now watch it as it goes down your legs into your feet.
And you can imagine this light now is moving into the earth.
It's growing so strong and so bright.
The entire bottom of your body is glowing this red,
Beautiful,
Vibrant light melding into the earth below you.
And now bring your awareness to your legs.
And I want you to trace your awareness down your legs into the bottom of your feet.
And watch as your feet begin to turn into the roots of a tree.
And you can feel and sense as this is happening that your entire torso is becoming the trunk of this tree.
And you feel safe.
You feel grounded.
You feel supported.
And watch these roots as they move down into the earth,
Piercing through the earth below you powerfully moving down through all layers of the earth.
And as you're watching this,
You're noticing more and more roots begin to sprout.
And these roots are moving in all directions.
These roots are big.
These roots are strong.
And you can feel these roots as they move through all the layers of the earth gaining traction,
Gaining stability.
You feel strong,
You feel safe.
And when you reach the center of this earth,
The roots begin to curl around the core.
And you can visualize yourself almost tugging on these roots,
Giving them a little pull,
Making sure you're feeling anchored into the center of the earth.
And now you notice here that these roots are beginning to light up.
So it's like a golden light is emitting from the core,
Moving into the roots,
Up through the roots,
Into your feet and into your body.
Breathe in this light.
Visualize yourself breathing in this life force energy from the earth's core all the way up into your tailbone,
Into the bottoms of your feet.
And now moving that light up into your lungs,
Into your brain and out through the crown of your head.
Stay here with this breath,
Feeling the light becoming stronger with every inhale.
And now as you're breathing this life force into your body,
You can imagine now that your arms are becoming the branches of this tree.
So visualize your arms outside of you and just growing into these big,
Beautiful branches,
Blossoming with leaves and flowers,
As tall as you can imagine,
Feeling the strength that is you.
Feeling the oneness with the earth,
Feeling safe and solid.
Feeling this life force energy moving through your body into the branches of this tree,
Heading out through your crown,
Up into the sky.
And take a few moments here just to breathe in this energy.
You're breathing it in from all directions now because it's coming from beneath you,
It's coming from your left side,
Your right side,
And it's coming from the sky.
You're receiving life force from the earth and from the central sun.
This beautiful ecosystem that works in perfect harmony to nourish us and support us.
You can imagine the warmth of the sun,
Maybe a breeze in the air blowing the leaves of your tree.
Stay here in this space.
You feel anchored,
You feel strong,
You feel supported,
And we want to stay grounded in our body.
So to come out of this meditation,
Just bring your hands to prayer,
Feeling a deep sense of gratitude for this experience and know that you can always come back here.
Anytime you're feeling out of sorts or confused or ungrounded,
You can come back to this practice,
Connecting with the earth and the central sun,
Remembering that you are safe in this moment,
Remembering that you can always come back to this space.
I'm sending you so much love and many blessings.
Thank you for grounding with me today.
Namaste.
