This meditation is meant to be done while standing,
Closing down the eyes or maintaining a soft gaze.
Planting your feet a little more and hips distance apart.
Walking your weight back and forth,
Forth and back,
Side to side so that you feel as much contact as possible with the floor or earth beneath you.
Play around shifting your weight,
Feeling firmly connected to the ground and then settling here.
Now bringing attention to your knees,
Making sure they aren't locked.
Soften your knee joints,
Gently bouncing them to release tension and holding.
Feeling a slight but sustainable bend in the knees to then move your awareness up to your hips.
Softly swaying them side to side.
Again letting go of tension and holding.
As you sway your hips,
The belly naturally softens as well,
Letting go.
Move up to the shoulders,
Arms and hands.
Shrugging the shoulders up on an inhale and dropping them down on the exhale.
A few more times like this.
Shrugging and releasing.
Eventually letting your shoulders and shoulder blades melt down your back.
Let your arms and hands feel loose and sway them side to side.
Slowly wiggling the wrists and the hands.
Coming up to the neck and head.
Shake your head yes.
Shake your head no.
Drop your chin towards your chest and then bring it back up to neutral.
A couple more times just like this.
Dropping your chin towards your chest and then bringing it back up.
Make any last movements to bring you into settling.
Settling in the stance of a child.
Imagine a child and how they stand without strain,
Totally letting their natural structure hold and support them.
Finding stillness here,
Supported.
Begin to move your attention towards the soles of your feet and imagine that they can open up.
That they are open for a portal between yourself and the earth.
A channel.
And with each inhale bring in the earth's energy up through your feet.
Filling the whole body all the way up to your crown.
And as you exhale feel yourself getting heavier,
More weighted and emptying out completely.
Inhaling the earth's energy through your feet all throughout the body to your crown.
Inhaling and emptying,
Further grounding yourself into the support beneath you.
Continue like this,
Breathing with your own rhythm.
Totally inhaling earth energy filling up and consciously grounding yourself as you exhale.
Feeling totally supported.
Experiencing this passage between yourself and the earth.
Keep going.
And now taking in one of your longest and fullest inhales without strain.
And then emptying out with ease.
One more just like that.
Noticing the difference between when you started and now.
Observing sensations in the body.
Keeping the eyes closed or lowered,
Begin to become aware of the space around you.
Notice the sounds close to you and far away.
Start to move the body again organically,
However it wants to move.
And then slowly begin to open the eyes.
Then gratitude towards the earth beneath you that provides you with energy and support.
And then the gratitude for the earth and your body and the communication between them.
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