Welcome,
I'm Jane with Tenetera Healing.
This is your mindfulness meditation when you feel anxious,
When you feel stressed and overwhelmed.
So you can reclaim inner balance.
So you can reclaim inner stillness and ease and body and mind.
So let's start.
Allow yourself to find a comfortable seat on the ground.
Sitting comfortable but still keeping your spine as straight as possible as you tune in to your body.
Start noticing how your breath is moving through your body.
Taking deep breaths in through the nose to nurture your body and mind and allowing yourself to exhale out of your mouth to let go and to cleanse out stress and tension from your body.
As you tune into your body,
Maybe place a hand on your heart,
A hand on your belly.
Allowing yourself to be held by yourself.
Allowing yourself to reconnect to the knowing that you are the one creating stillness within.
You are the one reclaiming that safety needed,
That trust needed so you can keep your center.
So allow for the next couple of minutes for you to hold yourself as you tune in.
As you connect to your breath,
You're telling your nervous system with your intentional breath that you're safe right here now.
Allow for that safety to be felt as your breath is moving through your body.
Trying to breathe deeper and deeper all the way down into your belly.
Taking a deep breath in and even a longer breath out through the mouth.
Let's take three intentional breaths together where we hold our breath on the inhale.
So let's take a deep breath in,
Fill yourself up.
Holding it at the top and then letting it go through your mouth.
Taking another cleansing and calming breath in through the nose.
Holding it at the top and then exhaling it out,
Cleansing it out.
And another calming breath in through the nose.
Deepest in and holding it at the top and then letting it go.
You can continue breathing in through the nose and out of the mouth if you feel called to still exhale and let go and release tension with your exhales.
Or you can breathe in and out of the nose when you really want to focus on bringing more calm and stillness to your nervous system and your body.
So as you tune into your body more and more,
I want to bring your awareness down all the way down to your feet.
And just notice how roots are starting to grow to the front of your feet,
To the back of your feet,
To each side of your feet.
Really anchoring you in to the ground beneath you.
And then allowing for roots to also grow under the soles of your feet.
Seeing how roots are growing under your feet and all around your feet.
Here to hold you,
Here to anchor you back in to the beautiful,
Calming,
Grounding energy of this planet.
Focusing on that connection to the earth.
Focusing on that grounding energy the ground is carrying with it.
And then slowly allowing for those roots to start growing deeper and deeper all the way down into the ground.
Passing waters,
Passing rows of trees,
Growing further and further down into the ground.
And moving all the way down to the core of this planet.
Anchoring themselves at the core of this planet.
And I'll just take a moment and feel into that grounding energy present here,
Present here at the core of this planet.
The energy of earth holds stability,
Holds safety,
Holds stillness and trust.
Can you connect to it?
Maybe you see it as this beautiful,
Glowing red energy at the core of this planet.
Can you invite that grounding energy through the roots that you grew all the way down to now travel upward through those roots?
Inviting that grounding energy to start moving toward your body.
See how that beautiful,
Glowing red energy moves through the roots that you grew.
Allowing for that glowing red energy to travel and move all the way up to your toes.
And then inviting that grounding energy into your body.
Seeing it moving through each toe.
Seeing it slowly moving through the soles of your feet,
Through your heels,
Through your ankles.
Seeing and feeling it moving through your chins and your calves,
Slowly moving upward.
Seeing it moving through your knees and the back of your knees,
Your kneecap.
See that glowing red light traveling through your thighs,
Moving into your hips,
Into your hip bones,
Into the base of your spine.
Seeing that glowing red light with this beautiful,
Grounding and peaceful energy moving slowly through your back,
Through each vertebrae,
Up towards your shoulder blades.
And then allowing for that glowing red light to start traveling to the front of your body.
Immersing your belly in this beautiful,
Glowing red light.
Filling your navel with this beautiful,
Grounding and centering energy.
Moving into each rib,
Filling up your whole rib cage with this beautiful,
Glowing red light.
And then moving that glowing red energy into your heart,
Into your whole chest.
Feeling and seeing your heart radiating in this beautiful,
Glowing red light.
Here to support you,
Here to provide safety,
So you can keep your heart open.
So you can find stillness and ease in your heart.
Allowing for that glowing red energy from the core of this planet to travel into your shoulders,
Into your upper arms,
Into your elbows,
Your lower arms,
Into your wrists,
Into your hands,
The palms,
Each finger and each fingertip.
Feeling how the glowing red light is expanding throughout both of your arms.
Allowing for that glowing red light to move into your collarbones.
Slowly moving through your throat,
Through your neck.
Slowly moving it into your chin,
Into your cheeks,
Into your cheekbones,
Into your nose,
Into your eyes and eye sockets,
Into your eyelids and into your temples.
Seeing it moving into your eyebrows and the space between your eyebrows.
Seeing it moving into your forehead,
Into your ears.
Immersing your whole headspace with this beautiful,
Glowing red light.
Just taking a moment and feeling into that stillness it offers.
Allowing you to reclaim that feeling of safety,
That feeling of trust.
Taking a moment and just noticing your whole body filled up with this beautiful,
Glowing red light.
Seeing each part of your body immersed more and more in this beautiful,
Glowing red light.
Here to center you,
Here to provide safety,
Here to provide nurturing so you can exhale,
So you can find more ease.
Tuning into your feet,
Seeing them light up in this beautiful red light.
Seeing the red light moving through your legs,
Through your back,
Through your belly,
Through your chest,
Through your arms and hands,
Through your throat and your headspace.
Seeing your whole body filled up with this beautiful,
Glowing red light.
And allowing for that red light to move around you,
Starting to create a sphere of red light holding you.
Feeling into that safety it offers you as you feel a health and a space of stability and a safe space that is allowing you to keep your center.
A safe space that will remain with you forever.
So you can keep your balance,
So you can keep your inner safety.
So you can stay connected to inner stillness and ease.
Take another moment and just notice the shifts within your body.
Notice the shifts within your mind.
Reconnecting back to the knowing that stillness and ease always lives within.
It's just on us to find a moment to tune back in,
To find stillness,
To intentionally breathe so we can come back to balance,
So we can come back to our center.
I hope this meditation is serving you well.
Much love.
