Find a quiet place where you will not be disturbed.
Sit or lie down with the spine straight and make yourself comfortable.
Close your eyes.
Take three deep breaths.
Inhale through the nose and exhale through the mouth and blow out any tension.
Very gently come back to natural breathing.
Make no effort with your breath.
Allow your awareness to drop into the breathing.
Focus on your breath and feel the sensation of the breath coming all the way down to your belly and then back up through the belly and out of the body.
Now just focus on the rising and falling of the belly and for a few moments just breathe and be.
If any thoughts come let them come,
Let them go.
Allow the thoughts to flow.
Don't try to push them away but simply move your attention to the breath.
Allow your breath to be the dominant experience at this moment.
On your next exhalation feel your body slowly sinking into the support of the earth beneath you.
Feel your body sinking into the ground just like a seed nestling amongst the earth.
Visualize your body becoming that seed.
With each exhalation visualize your body sending roots down to the earth and these roots begin to grow and spread down to the ground,
Reaching out and searching for nutrients and anchoring you to the earth beneath.
Feel your entire body connected to the earth beneath you,
Stable,
Safe and secure.
Now on your next breath start to visualize your body as a seed starting to sprout upwards and as you exhale feel your body growing upwards and reaching out to the world above you.
The root of your body reaching out and anchoring you to the earth below as the rest of the body grows and reaches upward like a young tree growing taller as it reaches to the sunshine.
Feel your body expanding,
Growing just like a trunk as it becomes stronger and thicker,
Reaching up,
Reaching towards the top of the canopy,
Towards the warmth of the beautiful sunshine.
Feel the warmth of the sun as you reach to the top of the canopy and feel the life-giving warmth touch you.
Be in this moment,
This beautiful moment.
As you reach the top of the canopy,
The warmth hits you and so light drops of rain start to fall and you are here,
Present,
And the rain nurturing you,
Grounding you,
Open your roots to spread deeper and deeper into the ground.
Just be in this moment and enjoy the rain and the nurturing,
Safe feeling of the roots growing into the ground.
The rain begins to subside and on the next breath out,
Feel the body sending branches to every direction.
These branches are growing and reaching out to connect with the world around you.
See your whole body as a tree.
Feel the roots that spread through the earth,
Grounding and supporting you.
Feel the trunk reaching out to the sun and the sky above.
Feel the branches that reach out to the world around you,
Connecting you with your surrounding.
Just breathe in this space.
Feel the warmth of the sun,
The breath in the leaves and the earth supporting you and grounding you,
Knowing that no matter what happens,
You only need to connect to your breath and feel this energy flow through you.
You are grounded and connected to the earth,
To Mother Nature where you are protected.
Very gently come back to the room.
Bring your awareness to your body,
Lying or sitting.
Connect again to the rising and falling of your belly with the breathing.
Become aware of your surrounding and when you're ready,
Open your eyes,
Feeling grounded,
Supported and safe.
