Roots Of Support

Within the depths of a busy forest, your stillness is waiting. Ground into your roots as they venture into the Earth below you in this guided practice. Find the feeling of centering support and stability as you expand into the visualisation of your community.

Music by Jackson Isaac on the handpan
Guitar and angelic voice by Gressa Cedergren

Transcript

The simple pause.

The simple pause as you release your day and come into pure presence with yourself.

Something has brought you to this meditation.

Welcome to Ona Flow,

Meditation in motion.

I invite you to create a comfortable,

Creative and non-distracting space for yourself.

Sink deeper into a comfortable position with your body,

Knowing that this is your only task.

This is your moment to let this meditation flow through you,

Easy and unwavering.

You release and begin.

Tuning in to the sounds around you,

To the coming and going of thoughts.

Like birds flying through the sky,

You see them and then they're gone.

Feeling your body grounded.

Tuning in to what is supporting you in this room or the space that you're in.

Letting yourself become no different than this space.

Stable and still.

Patient and present.

Feeling the texture of your breath like the waves of an ocean flowing in and out.

Becoming the observer to your beautiful and perfect existence.

There is a place we will travel to now.

Our body begins to melt into this transformation of space.

We visualize ourselves on the cool earth.

The ground is fertile and full of life.

Nourished and healthy.

We find ourselves sitting tall on this earth.

Feeling the support of this cool,

Nourished ground beneath you.

We begin to notice that we are not sitting alone,

But that there is life all around us.

We find ourselves in a beautiful forest where trees grow tall,

Branches grow wide,

And life scurries across the ground,

Exploring this beautiful forest.

Here we are home.

We notice the shades of green and blue around us.

What do you see in your space?

What colors are surrounding you,

Bringing vibrancy to this forest?

What are the textures around you?

Slippery leaves wet with water.

Holy,

Nourished ground.

Wise wandering bark of trees that grow to endless sky above you.

Letting this visualization of the space that you're in become more and more alive to you.

This is where you are meant to be.

This is the perfect place to feel your being.

You are one with the space around you.

Returning to your body within this space,

You feel the length of your spine.

You feel the support of your spine lifting you tall,

Allowing you to sit active,

Aware,

And alive.

You bring awareness to the base of your spine,

The area of your body that is making contact with the cool earth beneath you.

And this awareness of your tall,

Long spine moves up through your body all the way up to your neck and up to the base of your skull,

Holding your head still and sturdy.

You are supported here.

You begin to notice your spine no different than the trees around you.

As you sink deeper into the position of your body,

You notice your roots growing from the base of your spine,

Deeply exploring the ground beneath you as they sink into the earth,

Finding deeper support to hold you in this beautiful seat that you're in.

You begin to notice the branches growing from your shoulders,

Reaching high into the endless sky above you.

You notice your shoulders no different than the trees around you,

Extended.

You feel your branches as you paint this picture of the tree that you've become.

Your spine is your trunk holding you sturdy,

Supporting you,

Knowing you are stable even when the storm may come,

And together you sit within this forest supported by this space,

Keeping this peaceful awareness on the tree that you have become,

Noticing the easy flow of breath,

One with the wind,

The movement of air around you.

You are no different than the wind.

You too are forever in movement and flow.

Starting from your heart center,

You bring into awareness a person in your life that supports you,

A person in your life that holds you when times are hard,

A person in your life whose heart is forever connected to yours.

Letting this person come into your full awareness,

You notice this person walking towards you,

Slowly coming closer.

You notice this person is here too,

In this beautiful forest of your own.

And slowly this person comes and sits right next to you.

Sitting at your left side,

This person calmly and quietly sits beside you.

They close their eyes and with a gentle smile,

They too connect to the ground beneath a hill.

They reach into the forest,

Their roots grow sturdy,

Exploring into the depths of the world beneath you.

Their spine is sturdy and tall and their shoulders expand into branches.

They too reach up into endless sky.

In this peaceful place,

You both sit,

Your roots connected beneath you,

Your branches growing tall above you,

Supporting one another in this space.

Returning to your heart center,

You bring into awareness another person in your life whose heart is forever connected to yours.

Someone who supports you through every storm,

Who reminds you that the sun will continue to shine.

And this person too slowly walks into this forest and gently sits at your other side,

Quietly and calmly sitting at your right side.

You feel the energy of this person sitting at your right side.

They gently close their eyes and with a sweet smile,

Their roots begin to expand beneath you,

Their roots connecting to yours,

Growing deep into the depths of ground beneath you.

Their spine is long and their branches extend in beautiful transformation above you.

Their breath,

One with the wind that passes through this forest.

Returning to your heart center,

You bring into awareness a person that is no longer walking on this earth.

Someone who you may have met,

But maybe not,

But someone that has supported you in being here today.

Someone whose heart is forever connected to yours.

This person of the past comes into the space behind you.

You know they are there as they gently walk towards you in this beautiful forest.

They smile as they see you sitting calmly and they too sit behind you finding a comfortable seat,

Their roots melting into the ground connecting to yours.

Their spine is long and their branches extend from their shoulders traveling into the space above you.

You feel the support of this person behind you and together you sit in this comfortable community,

This forest where breath is wind,

Where your roots are strong.

Returning to your heart center,

You bring into awareness the energy of someone that you have yet to meet.

Someone who has not yet entered your life,

But someone who will and the possibility of a future that is forever before you.

Although the image of this person is unclear,

You feel their vibrant energy moving towards you and they complete the circle of support around you as they sit comfortably in front of you.

Your smile grows wider as this unknown person of your future completes the circle of support around you.

You remember each person that has come into this space and together your roots grow deeper beneath you.

Together your branches extend even further into the blue and endless sky above you.

You are home here.

Together you breathe one with the wind around you.

Together you root deeper into the earth knowing this will always be your home.

More quietly,

You sit in this space of support and community knowing it is always with you.

Slowly each person around you stands up and walks slowly away from you.

Each of these people in your life slowly walk away and you return to this space with yourself.

Slowly the trees around you fade away and you return to the space where you started this meditation.

Seeing the gentle rise and fall of your breath you return to your home,

To your body.

Returning to the sensation of your spine supporting you.

You are the community you are creating in your life.

You are one with the nature that is always around you.

Feel how supported you are.

Let the support carry you into the unknown.

With a gentle smile and an easy breath you are back on a flow.

Reviews

Best ever. Made me cry, heal, emotion, smile