Hello and welcome.
My name is Sarah and I'm so happy that you're here.
This will be a grounding meditation.
Alright.
So push pause if you need to,
To gather your things for a comfortable posture for the body,
Whether that is being seated on a cushion,
Laying down,
Being on a chair,
Grabbing whatever you need to get cozy and comfortable.
Once you have that seat of yours or the position for your body,
Deciding if you want to keep your eyes open or if you want to have them closed.
When you've got it all done.
Begin to settle in.
Take a deep inhale in,
Letting it go.
Let's do two more of those.
Deep inhale in.
Beautiful.
And release those deep inhales and exhales and allow your breath to find its rhythm.
To show up how it needs to show up in this moment.
Not comparing it to how you usually breathe or how you wish to breathe.
Not claiming it as a good or a bad breath.
It simply is what it is.
Maybe notice how the breath enters and how it leaves your body.
Maybe the quality of the air on the way in is a bit cooler and the quality when it's leaving is a bit warmer.
And if you get caught up in your thoughts,
Or you notice that you're drifting away,
Just bring your awareness back to the breath.
Allowing it to rest here for the duration of this meditation.
And without forcing or pushing your breath,
We're going to begin to guide it a little bit deeper down towards the belly.
So that when we breathe in our belly expands.
And when we breathe out the belly slightly falls back into itself.
Maybe you want to put one hand on your lower belly to notice the rise and the fall with the breath.
Breathing in,
Belly expands.
Breathing out,
Belly falls slightly back.
Breathing in,
The belly expands.
Breathing out,
Slightly falls into itself.
And noticing the spacious here in your abdomen.
Breathing into the front,
To the back,
And to the sides.
And sticking with this belly breath as we will begin to visualize or imagine a bit more.
And if you're a person that struggles with visualizing,
As I do,
Just know that you're not failing at anything.
Some people have it easier to visualize and some don't.
So just imagine.
Maybe you experience this felt sense of the words and the sensations instead of images.
So it doesn't have to make sense on an intellectual level for it to make sense for the body.
So keeping with this belly breath of yours.
I want you to imagine that from your sitting bones or the part of you that is touching the earth,
That roots begin to grow.
They grow down into the earth below you through the soil,
Down into the depth of the earth.
Maybe the roots are going straight down or maybe they go a little bit sideways and then down.
Maybe they swirl and twirl around for a bit.
Taking a few rounds of breath,
Allowing those roots to grow.
And we're going to shift our breathing just slightly here.
We're going to breathe in from the earth all the way up into our belly.
So we're breathing from the earth into the belly and then release the breath.
So breathing in from the earth to the belly and then release the breath.
And this air or this breath coming from the earth has a different quality to it than the air that comes from above the earth.
It has a nurturing quality of a different kind,
Supportive.
So you're breathing in the love from Mother Earth with each breath you take,
All her support,
Encouragement,
And love,
Nourishment.
And then inhaling all of that and releasing it out into your body.
And then letting it go.
Maybe there's other words,
Other things you need from the earth in this moment,
Then ask for that and breathe that into your body.
Do you need the strength,
Courage,
Hope,
Compassion,
It all exists.
It's all right there for you.
Our earth holds everything that we need to survive.
She's got you.
So breathing in from the earth into the belly.
Taking a few more breaths from the earth.
And eventually,
Those roots of yours will begin to retract from the earth back into you.
And they'll travel back through the soil,
The crust of the earth,
And back into you.
Almost again,
Placing our awareness in our belly,
Just noticing how your body feels now,
How it feels to breathe right now,
How to be you right now.
And then gently begin to take some deeper breaths.
Allowing the hands to push down on your thighs,
Your hands to run across your arms and coming back to our physical body.
And then choosing a position for your hands that feel good for you,
Whether that is palms facing each other in Anjali Mudra in front of the heart space,
Or hands on your thighs,
One hand on the heart,
One hand on the belly.
Thank you so much for showing up for sharing this time and energy with me.
When you feel ready,
You can't open your eyes and taking the space around you.
Until next time,
Bye.
