Welcome to this guided breathwork meditation,
Designed to help you stay centered,
Grounded and connected to your energy.
Even in a world that often pulls you in many directions,
We sometimes need to be centered.
Whether you're navigating the constant demands of life,
Absorbing emotional weight from others,
Or feeling energetically stretched thin,
This practice will help you hold your center and remain rooted within yourself.
Today you'll be guided through a powerful visualization where you will embody a tree,
Strong,
Rooted and wise.
You'll reconnect with your natural resilience and allow yourself to heal and restore what has been lost or scattered.
We will combine this visualization with coherent breathing,
A breath rhythm that brings the heart,
Brain and body into alignment.
This method involving a steady inhale of 5 seconds and exhale of 5 seconds has been shown to calm the nervous system,
Reduce stress,
Improve emotional clarity and restore energetic balance.
Okay,
Let's get ready.
Find a quiet,
Comfortable place to sit or lie down and allow your eyes to soften or gently close.
Take a moment to arrive,
To pause,
To be with yourself.
We will shortly begin with a few rounds of guided coherence breath to anchor you into the present moment,
Before we then start layering in the visualization and mantras.
Try to continue with the breathing pattern throughout and layer in the mantras offered to you as and when they feel that they resonate with you.
For best effect,
Use your nose if you can for your inhales and your exhales.
Okay,
Let's begin.
I invite you now to exhale as quickly as you can.
Inhale,
1,
2,
3,
4,
5.
Exhale,
1,
2,
3,
4,
5.
Inhale,
1,
2,
3,
4,
5.
Exhale,
1,
2,
3,
4,
5.
Inhale,
1,
2,
3,
4,
5.
Exhale,
1,
2,
3,
4,
5.
Now you continue.
Focus on breathing a steady,
Smooth and even rhythm as you follow that count in your mind's eye.
As you continue with your coherence breath,
I invite you to imagine yourself as a tree,
Not just beside one or observing one,
But actually being the tree.
Choose a tree that resonates with you,
Whatever size or shape or stage of growth.
And then once you've chosen one,
Feel your roots extending deep into the earth beneath you,
Spreading far and wide through the soil and stone,
Drawing strength and stillness from below.
You are grounded.
You are ancient.
You are supported by the earth.
Your trunk rises tall and proud.
This is your center.
Solid,
Upright,
Wise with time and experience.
Let yourself settle into this image.
Let yourself become tree.
Feel the earth holding you,
Your body steady like bark,
Your breath the breeze moving through your branches.
Now bring your awareness back to your coherence breath as you hold these feelings and images of you being tree.
As you do,
Sync this mantra to each respective part of your breath.
Inhale,
Gather your energy.
Exhale,
Settle and restore balance.
Keep this rhythm steady and smooth.
You may continue to repeat this mantra or simply breathe until the next mantra is introduced.
Either way,
Hold your awareness as you being tree.
Now bring your awareness to your trunk.
Begin to visualize the cuts,
Cracks and grooves running through your bark.
Tiny wounds etched over time from daily life.
Each one represents a small stress,
A harsh word,
An expectation you couldn't meet,
A time you were overlooked,
A fear you couldn't control.
A moment you ignored your own needs.
These are the signs of what's so often called a death by a thousand cuts,
A slow erosion not caused by a single blow but by the cumulative weight of countless small injuries to your energy and spirit.
It's the quiet exhaustion that comes from constantly giving,
Overthinking,
Defending,
Doubting and enduring.
These little things might seem insignificant on their own but over time they weaken your center,
Wear down your boundaries and leave you feeling compromised,
Emotionally,
Mentally and energetically thin.
Now bring your awareness back to your breath.
And as you do,
Picture in your mind's eye moving up your trunk towards your canopy.
Notice the cuts and notice the broken branches,
The larger wounds caused from the significant losses,
Heartbreaks,
Betrayals and traumas you've experienced.
Moments that's bent or broke you in some way.
Sit with this image,
See it honestly,
Without judgment,
Just awareness.
Hold space for it and honor it.
And as you do,
Layer in the following mantra.
Inhale,
I see where I've been hurt.
Exhale,
I honor where I've been strong.
Repeat this for several rounds.
Let the breath carry the truth of your experience.
Let it hold both the pain and your resilience.
Now begin to draw in a soft,
Golden breath.
Every inhale,
This is healing energy rising up from the earth through your roots.
Feel it moving up your trunk into the cracks,
The cuts,
The broken places.
It flows like warm sap,
Gentle,
Knowing and wise.
As you picture it,
Inhale,
Drawing in golden healing energy.
Exhale,
Flowing it into your wounds.
Inhale,
Drawing in golden healing energy.
Exhale,
Flowing it into your wounds.
Let the breath move this light where it's most needed.
Let it soften the hard edges.
Let it seal what is open.
Let it soothe what is sore.
Let your breath be the medicine now,
Slow,
Steady,
Loving.
As the wounds begin to close,
Feel your energy circulate more freely.
Inhale,
Energy rises.
Exhale,
Energy expands.
Inhale,
Energy rises.
Exhale,
Energy expands.
No longer leaking or stuck,
Your breath rises easily from your roots,
Flowing up through your trunk and spreads out into your branches.
Feel your whole being come into coherence.
Body,
Breath,
Energy and mind all working together.
All working in harmony once again.
As you continue to breathe,
Picture the transformation you've created.
As your energy stabilizes,
Something begins to shift.
Your tree begins to bloom.
Inhale,
I am growing.
Exhale,
I allow myself to bloom.
Inhale,
I am growing.
Exhale,
I allow myself to bloom.
If you're an oak tree,
Perhaps you begin to see acorns forming.
If you're a cherry tree,
Delicate pink blossoms may appear,
Or maybe new branches and leaves unfurl across your canopy,
Regardless of what type of tree you chose.
As you picture it,
Your transformation.
Inhale,
I trust my path.
Exhale,
I honor my becoming.
Inhale,
I trust my path.
Exhale,
I honor my becoming.
Whatever your tree,
Picture it blooming.
This is the symbol of your renewal,
Your transformation.
Let the image fill you,
Soft,
Powerful,
Expansive.
You're blooming from the inside out.
Take one final breath as you're blooming tree self.
Fill your roots deep,
Your trunk strong,
Your branches alive with new life.
Then release your breath and your mantras.
Wiggle your fingers,
Your toes,
Notice the support beneath you.
And when you're ready,
Slowly flicker your eyes open and gently return to the moment and feel that you are centered,
You are balanced,
You are home.
Namaste.
