So welcome everybody and if you'd like to just get yourselves comfortable in the seat you're sitting in and have your feet flat on whatever surface they're connected to.
And just take a nice deep breath filling your lungs and letting it go.
And again a nice deep breath and as you breathe in just hold it at the top of the breath and let it go.
And one more deep breath.
Feel your body expanding and as you let it go feel your body contracting.
And just allowing your breath to return to normal.
And just notice how your body is rising and falling as you're breathing.
That automatic in and out breath that we take for granted.
We don't even notice.
So just inviting you to really notice that breath as it's coming in through your nose.
Going down the back of your throat and into your lungs.
And as it comes out again.
And just very simply staying with that breath in and out as much as possible.
Just noticing if thoughts come and interrupt your connection with your breath.
And knowing that that's okay but just being aware and gently bringing your focus back to connecting with the in and the out of your breath.
You might feel a sensation of cooler air or tingling the back of your throat.
Just try to connect with whatever sensation is for you.
Just allowing your shoulders to drop.
Allowing your eyes to drop if they haven't already.
Just noticing your forehead.
Are you holding any tension here?
Just allow your forehead to smooth out a little bit.
Your eyes,
Are you squeezing them tight?
Just allow them to relax.
And just notice your jaw.
Are you holding your jaw tight?
And just allow it to drop.
Just notice your tongue.
Allow it to drop as well if it's connected to the roof of your mouth.
And we'll just scan our bodies and just go through the process of arriving a little bit more.
Letting your shoulders to drop and your arms to become a bit heavier.
Noticing your body as it expands and contracts around your chest,
Your stomach.
Just the connection between your back and that which is supporting you.
And just notice where you're sitting on the seat.
If you're holding your thighs up in any way,
Just allow them to drop a bit more.
Allowing the seat to fully take your weight.
And just feel the sensation of the clothing as it touches the skin on your legs.
Become aware of different levels of sensation between the clothing in your skin and then where you're sitting.
You have clothing connected to your skin but you also have the sensation of the seat underneath you.
And noticing the connection between your body and the seat and the different sensations that you feel on your legs.
And noticing your knees as they bend.
And tuning into the sensation of where the clothing meets your knees and where there's gaps.
And you sense where the fresh air meets your skin between your clothing.
And then dropping your awareness down your calves and your shins.
And then tracing the outline of the texture of the clothing connected to your skin.
And down to your ankles.
And down to your feet.
And just becoming aware of how your feet are held within your shoes.
And the connection between the soles of your feet and the surface they're connected to.
Maybe socks,
It may be shoes.
It may be the floor.
And just really bringing your awareness to each part of your foot on the left and on the right.
Your toes,
The balls of your feet,
Your heels.
And as your awareness is connected to your feet and as the silences become a little bit more extended.
Just notice any thoughts or sensations that find your attention.
And then without effort,
Just gently bringing your awareness back to where we were with the meditation.
And just a steady practice,
Like a seesaw between the focus of the meditation and the awareness of where your attention is.
It could be sounds,
Thoughts or sensations.
And noticing the sound of the siren and what goes through your mind without following the siren or the sound or the thought pattern of what is.
Just being aware of what's going on for you.
And then gently bringing your awareness back to your feet.
As you're feeling your feet connected to the surface beneath them.
Just allow that sensation of connection to extend past the floor.
Imagining that you're dropping your roots down into the earth.
Energetic roots.
Just imagine these roots growing and extending and spiraling down through the layers of the earth.
Gaining strength as they grow.
Giving you a sense of being rooted and grounded.
And imagine these roots extending through the layers of rocks with ease and flow.
Extending down through the layers of crystals.
Deep down into the core of the earth.
Living with the most vibrant light at the centre of the earth.
And as you're imagining this connection,
You're allowing the earth to infuse your roots with a beautiful nurturing,
Solid,
Mothering energy.
Drawing this energy up through your roots with every in-breath.
And it extends further and further until it reaches your feet.
So you can really sense the energy of Mother Earth.
Your nurturing,
Unconditional love.
Protection.
Strength.
Warmth.
Compassion.
And allow this energy to travel up your ankles,
Your legs.
And as it does,
It permeates through your skin,
Energising your cells,
Your tissues,
Your muscles,
Your bones.
As if the earth was bathing you in a shower of her beautiful energy from the bottom up.
Grounding and rooting.
Nurturing.
Loving.
Full of grace.
And healing.
Drawing the energy up past your knees.
Re-energising your thighs and your hips,
And really holding you around your pelvic area,
Connecting your roots with the roots of the mother.
Allowing her to infuse you with softness.
Strength.
Nourishment.
Feel the energy of the earth holding your root.
Your lower back.
Your reproductive organs.
And draw all the energy up to your lower abdomen.
Really sensing the energy of the earth infusing the organs around your lower abdomen,
Your glands.
And feeling the energy then rise to your stomach,
To your mid-back.
Your kidneys.
Nourishing your liver and your spleen.
Your digestive system.
And if there's any tension in this part of your body,
Any tightness,
Just allow it to be released.
Through the connection with the roots and the earth,
The earth will gladly accept any energy that no longer serves,
That doesn't belong.
And just really feeling held,
Grounded and rooted.
And just imagine that you're travelling down the roots of the earth and through the earth and that you find a place within the earth that's like a cocoon.
That's exactly the right comfort that you like,
The right softness.
Feeling enclosed and protected.
You find yourself curling up and lying down.
As if you were in the womb of the earth.
Just allowing her to really hold every part of your being.
Every fibre,
Every muscle,
Every cell.
And you feel her love rising to your heart.
And really infusing your whole heart,
Every chamber,
With pure love.
Always unconditional love.
As if the earth were giving you the most incredible hug.
And feeling your heart expanding.
Feeling the depth of her warmth and compassion.
And just allowing yourself to just let go.
As you relax more into your position of being curled up,
Held by the earth.
You have a sense of all worries just melting away.
Any concerns or stresses.
They just don't exist in this space and time.
And you feel her energy rising to your throat.
And you have a sense of warmth and holding around your throat.
Sense of nurturing,
Of healing.
For any time you ever wanted to express your truth and felt you couldn't.
For any time you felt you wanted to express joy and felt you had to hold back for fear of doing something wrong.
Or somebody else telling you that it wasn't the right thing to do.
Just allowing your heart to infuse your throat with love.
Freeing anything that's holding you back from expressing your truth and your love.
Your authenticity and your integrity.
Knowing the earth has your back.
And feeling a sense of freedom of expression.
And the energy of air as you're breathing in and sensing that freshness infusing your throat.
Feeling any tension to melt away.
And the earth energy continues to extend up through your brain,
Passing through the energy centre connected to your third eye,
To your vision.
Using your brain with warmth and comfort.
She acknowledges that your brains do so much work.
Just allow your brain to feel held and be bathed in this earth energy.
As if you're giving your brain a holiday.
Sensing this earth energy,
Travelling through all your synapses,
All the folds and creases of your brain.
Holding both your left and right hemisphere as one.
Sensing your whole brain with the light of the earth.
And just feel any tension or stress that you might be holding in your head to melt away.
And as you're lying here within the cocoon of the earth womb,
You might imagine your energy field,
A particular colour,
Like a light that's surrounding your whole body.
It's coming from the earth up through you and expanding outwards.
As your heart is beating and as you're breathing,
It expands more and more.
You are returning to the sense of the light being that you are,
Held by Mother Earth.
And just enjoy that sensation and that feeling of being nurtured and held.
Infused with love.
And just feel any tension or stress that you might be holding in your head to melt away.
And just feel any tension or stress that you might be holding in your head to melt away.
And just feel any tension or stress that you might be holding in your head to melt away.
And in this place of nurturing,
Deeply connected with the earth,
You might want to ask the earth how you can be more connected as you go about your everyday.
Is there anything that she would like you to do to be more in harmony with the earth?
And all her beings?
And just receive her wisdom,
Knowing that it's perfectly aligned for you?
And give thanks for this beautiful connection,
For this holding,
The nurturing,
The unconditional love,
The grace,
The sense of harmony,
Of beauty,
Of truth,
Of joy and love.
And gently beginning to unfurl yourself and travel back up your own energetic roots.
As if you were growing yourself from a seed that's been nurtured deep within the earth,
Extending your branches and your stem,
Reaching towards the light as you connect with your feet and allowing yourself to fill up your physical body again,
Coming back into your body through your feet,
Your legs,
Your knees,
Your thighs,
Feeling connected to the seat,
Feeling the support at your back,
Feeling your body rising and falling,
Feeling your heart beating,
Feeling your hands connected to your body,
Noticing your shoulders,
Your head,
Allowing your energy to fully return to this space,
Feeling the warmth of Mother Earth filling you as you gently start to move your fingers and your toes,
Taking a deep breath and allowing yourself to stretch in whatever way you need to,
To come back into your body and into this space.
And whenever you're ready,
Just gently opening your eyes.
