Welcome to my Insight Timer meditation.
We're going to take a short meditation today,
So let's find a nice comfortable position to be in for that meditation.
Maybe you'd like to be seated on the floor or on a chair,
Whatever works for you.
If you do need to have a little back support,
Then maybe leaning up against a wall.
But allowing your spine to feel like it's supporting itself,
You're not relying too much on that support,
The back of the chair or the wall.
And allow your sitting bones,
The bony parts in your bottom,
To rest down.
Maybe your feet are on the floor,
Grounded if you're in a chair.
And maybe letting your eyes just softly focus on something or allowing your eyes to close if that feels comfortable.
Starting to allow your awareness to move from the immediate surroundings that you're in.
And taking that awareness internally,
Becoming aware of your breath.
Letting yourself be aware of the inhale and the exhale.
Maybe that awareness rests at the nostrils or maybe you're just noticing that gentle movement as the breath naturally flows in and out of your body.
Allowing for that focus to be with that sensation of breath.
And either stay in with the focus on your breath or with your next inhale,
Take that awareness down to the area between your sitting bones.
The bottom of the pelvis.
This is where our root energy centre is located.
Maybe allowing yourself to visualise a red glow around this area.
And if you wish,
In your mind's eye,
See a root growing from this area down deep into the earth.
Maybe the root grows so deep into the earth that it reaches the centre of the planet.
And allow energy to flow from the planet up this deep tap root to that area of your body at the base of your spine.
Maybe you can feel the energy coming in as you take the inhale and feeling that red glow at the base of the spine grow as you take your exhale.
Just stay in with that sensation of drawing energy into the body,
Of allowing yourself to recharge and renew for the next few moments.
If the mind starts to wander,
Taking it back to that breath and the energy travelling from the planet into your body.
Still drawing that energy in with each inhale.
That red glow at the base of the spine.
And if any thoughts come to mind or distractions,
Just simply allow yourself to acknowledge them.
And then just let them go,
They're not for now.
Bring in your awareness back to that energy that you're drawing in to the root energy centre of your body.
Now just softly taking your awareness to the very bottom of that root and allowing it to start to slowly travel back through the earth,
Up through the different strata of the earth until it rests once again at the base of the spine.
Just noticing the red glow at the base of the spine and allow that glow to shrink very gently until it's just a little pinpoint of red.
Locking that renewed energy in.
Allowing for yourself to feel grounded,
To feel centred.
Noticing your breath once more,
That natural inhale and exhale.
And then allowing for your awareness to move to any sounds in your immediate environment.
Seeking out sounds a little further away and starting to let yourself become more aware of your surroundings.
Once you feel ready to,
You can open the eyes or start to focus your eyes.
And maybe taking a moment before you get on with your day.
Taking with you that renewed sense of grounding,
The fresh energy that you've drawn into your body.
