Welcome to the roots exercise.
To help us get started please find yourself in a standing or sitting position where your feet can be firmly flat on the ground.
Check in with your posture.
Try to have a sturdy but relaxed posture.
It's like the skeletal system is doing most of the work.
Muscles can relax.
Check in with your breath.
Just notice the physical sensations of the breath.
The diaphragm or chest expanding as you breathe in and relaxing as you breathe out.
And to begin with the roots exercise start by noticing or imagining maybe around your knees or your calves or shins as if those parts of your legs were the bottom of a tree.
And imagine maybe around your ankles the roots of the tree beginning to spread before it goes down into the ground.
Imagine those roots growing down around through your feet 5,
10,
15,
20 feet down into the ground.
The roots spreading,
Anchoring your feet firmly to the floor where you are right here.
Notice the pull and the pressure of those roots anchoring you to the floor helping you feel more grounded.
Perhaps imagine other sensory details.
Maybe the sound of leaves or branches rustling overhead,
Birds chirping,
A gentle breeze.
Imagine the smell of bark or soil,
The smell of a forest.
Maybe imagine a sense of pressure.
It's a gentle pressure in your body being this tree.
Maybe there's a temperature warm or cool.
Again notice those roots at your feet anchoring your feet firmly to the ground here in the present.
As you're noticing this imagery check in with what it feels like inside your body to be here anchored in the present with these roots.
If you notice any sense of calm or relaxation just tune into those feelings in your body.
Holding these sensations in mind,
These images,
The tree and the roots anchoring you here in the present.
When you're ready go ahead and open your eyes again.
Bringing this sense of grounded sensations into the next moments of your day.
