Greetings and thank you for joining me today.
The following standing meditation is a part of the quick tune-up series designed for the occasions when one is pressed for time,
Bombarded by millions things to do,
Feel frazzled and is in need for a quick regrouping.
This particular meditation concentrates on renewing the feeling of strength,
Balance and stability.
You can perform it almost everywhere and it shouldn't attract a lot of unwanted attention.
As usually a soft bell will announce the start and finish of the meditation.
To begin with simply stand up,
Keeping your feet hip width apart.
If you have an opportunity to step out of your shoes it will be most beneficial.
At first rock from your toes to your heels a couple of times,
Finding a comfortable stance.
Remember no locking of the knees.
Then cradle your right palm into your left one on the level of your lower abdomen.
Now close your eyes and we will start.
Ting Take nice deep inhalation and smooth exhalation.
And again inhale deeply and exhale.
Inhale letting your breath to lift your chest and expand your stomach.
And exhale feeling gentle contraction of the belly and downward movement of your chest.
Inhale lift your heart,
Expand your stomach and exhale letting your belly and chest to contract.
Inhale expansion,
Exhale contraction.
Now bring attention to your feet.
Feel the connection with the earth.
Feel how solid this connection is.
Feel how firmly your feet are planted on the ground.
Now visualize the roots coming out of your feet deep into the earth,
Providing you with even more stability and balance.
With inhalation let strength and stability to come from the earth into your feet.
And with exhalation let them spread through your entire body.
Inhale strength and stability coming from the earth into your feet.
Exhale letting them to occupy every part of your body.
Inhale drawing in more strength,
More stability from the earth.
Exhale letting them to settle in every cell of your body.
Feel yourself growing stronger and more energized with each inhalation and exhalation.
Now invite an image of an oak tree into your mind.
And feel yourself as solid and strong as this magnificent oak tree.
Strong,
Stable,
Grounded and absolutely majestic.
Spend some time exploring this image until you will hear my voice again.
Picture its strengths,
Vitality and beauty.
And standing straighter,
More powerful with each breath.
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As you continue through your day remember that you have unlimited source of strength and balance within you.
You just need to tap into it.
Peace and joy.
Namaste.
