Welcome.
We'll settle into a comfortable resting position,
Ideally lying down with your back on the ground.
There are many options for what this may look like in your body,
But choose something that you can sink into for the next several moments.
You may like to use bolsters or blankets to get even more comfortable.
Take some time right now to find your comfortable resting position.
Now allow your eyes to come to close.
Take a moment to mindfully place your hands.
They may be resting on your belly or by your sides,
Maybe flipping the palms turned down to ground.
Allow the space between your eyebrows to relax.
Allow your jaw to relax.
Tongue softens.
Then begin to connect with your breath,
Taking a deep breath in and slowly expel that breath,
Inviting your body to relax.
Do that again.
Take a nice deep breath in through the nose and as you slowly breathe out,
Begin to soften your mind.
Another full breath in,
Exhaling,
Letting go of whatever you were doing right before this practice.
And one more deep breath,
Breathe in,
Exhaling,
Letting go of what's to come,
Whatever you have planned for the rest of your day after this meditation.
Just allowing that to wait for you on the other side.
Now begin to bring your awareness to your body and notice your body in this particular shape,
However you've chosen to rest for this meditation.
Simply feeling the shape of your body,
Noticing the container of your skin,
Noticing the space just outside of your skin.
Let your awareness really take in your entire body and just begin to soften,
Letting the muscles relax their hold on your bones.
Release your hold on your jaw.
Allow the shoulders to drop.
And now begin to shift your attention down into your hips,
Your pelvis,
Shifting your attention down to the tip of your tailbone,
Into your seat,
Your legs,
Your feet,
Feeling into the base,
The foundation of your body.
At the base of your spine lives the root chakra,
An energetic center.
And this chakra helps us to feel grounded in our body and connected to the earth.
When this chakra is balanced,
We feel stable,
Secure,
We feel supported,
And a deep sense of self-worth.
So stay tuned in right now to this lower half of your body,
Feeling into your pelvis,
Your legs and feet,
The base of your spine.
Now bring your awareness into the parts of your body that are in contact with the floor,
Whatever you are resting on.
Maybe your heels,
Your feet,
Your toes,
Specific parts of the backs of your legs,
Your seat,
Parts of your shoulder blades,
The back of your arms,
The back of your skull.
Simply noting where your body is being held,
Being supported,
And send your breath into these very specific places of your body.
On your exhale,
Allow all these parts of your body to really sink into the support beneath them,
Starting to feel the weight of your body sinking with gravity and really sensing the support beneath you.
You are fully held here.
Can you let go into that support?
Can you allow your body to be fully held by the support beneath it?
And as you're grounding your energy in this way,
Bring your awareness back to your breath,
Feeling the breath moving in and out of your full body.
Begin to feel your breath moving down into the lower half of your body.
As if your inhalation could touch the tip of your tailbone,
Then exhale and allow your breath to travel down through the legs into the soles of your feet.
So breathing into the tip of your tailbone,
Base of your spine,
And exhaling,
Imagining the breath flowing down through both legs and at the soles of your feet.
Continuing this way,
Breathing into the base of your spine where the root chakra exists,
Then letting that earthy energy move down the legs and through the feet.
Breathing into the base of your spine and exhaling down through the legs and at the soles of your feet.
Now let's see if you can allow any remaining tension you're holding on to in your physical body,
Heart,
Or mind to simply drain out through the soles of your feet with your exhales.
Anything that's no longer serving you,
Let it go.
Let it release down back into the earth,
Allowing what's no longer serving you to be reconnected with source energy,
Transmuted and transformed into something usable and something positive.
We'll take a few more grounding breaths in this way.
Inhaling to the tip of the tailbone,
Exhaling out the soles of the feet,
Allowing your awareness to rest in your physical body as your breath moves,
Connecting to the earth beneath you.
Now invite your exhalations to slow down,
Maybe just 1% more.
Breathing out for as long as you can without tension,
Without strain.
And begin to spread your awareness out to your entire body,
Allowing the stable grounded energy that you've cultivated through your lower half of your body to circulate up into your belly,
Your chest,
Both arms,
Both hands,
Letting this earthy energy move up into the neck and head.
In here,
Simply notice when your energy is grounded,
When your body is grounded and connected to the earth,
Notice how this feels to you.
And without judgment,
Just take note of what feelings,
Sensations,
Or thoughts are present in this moment.
And allow yourself to receive the medicine from your root chakra,
From grounding your energy,
And let yourself breathe,
Now let's seal in the state of being,
Knowing that you can always come back to this rooted and grounded energy,
This connection with your body and the earth to being fully held and supported.
So take a deep breath in through the nose,
Filling up your belly,
And then exhaling out through the nose.
So take a deep breath in through the nose,
Filling up your belly,
And release out through the mouth.
Again,
Take a deep breath in through the nose and exhale out the mouth.
Taking any gentle movements as you start to welcome your body back into your physical space.
Maybe gently blinking the eyes open,
Lingering with a soft gaze.
Thank you for taking the time to settle into this meditation,
For taking the time to ground your energy.
Thank you for trusting me to be your guide.
I hope we'll practice again together soon.
