Make your way towards a comfortable seated position for your meditation.
You might be seated in a chair with feet flat on the earth,
Or you might be on the floor with your hips slightly elevated by a cushion or a bolster,
Finding a nice tall spine.
When you feel ready,
Close down your eyes or soften your gaze and allow your pelvis and your legs to get nice and heavy into the support beneath them.
Allow your belly to soften,
Noticing if there's any gripping that you can allow to melt a little.
Making space for your breath to move down low into the lungs,
Barely hanging heavy.
Allow your hands to soften,
Whether they're in your lap or on your knees,
Your fingertips and palms relaxed.
With this,
The elbow tips relax downward and the shoulders begin to soften down away from the tips of your ears,
Creating a little more space across the heart and length through the sides of your neck.
Chin drawing in and up,
Slightly lengthening the back of the neck.
Crown lifting tall as your eyes and your jaws also soften.
Perhaps your tongue falls away from the roof of your mouth.
Feel your whole body start to settle into space as you settle into the beginning of your meditation practice.
Give yourself the permission to be present here for this time that's here just for you.
Allow yourself to stay grounded in your body in the present moment.
As you relax into space even more,
Bring your awareness to your heart and listen in for if there might be an intention,
A personal sun-cloud,
For this time in meditation today.
How would you like to sit with yourself?
Let this spontaneously come from the heart rather than the mind.
Take a clearing breath to let go of that intention once you've consolidated it.
Breathing in through your nose and a long sigh out of your mouth.
Landing into your breath in and out your belly.
Feeling the breath enter through the nostrils on the inhale and go straight down to start filling your belly like a balloon.
And on the exhale emptying the belly,
The skin of your belly drawing back towards center.
The top of the exhale releasing from the nostrils.
Watching the inhale moving from the nose down to the belly.
Watching the exhale deflate from the belly,
Move out the nose,
Warm air.
Each breath a little slower and a little fuller than the last.
Start to sense or visualize at the center of your belly,
Halfway between your spine and your belly button,
A tiny golden orb of light.
With each breath in this light grows to fill the belly illuminating it with this golden light.
And as you exhale this light draws back to the center,
Back to the tiny little golden orb.
The inhale charges up the orb with prana,
With energy,
Belly illuminated,
Glowing.
The exhale allows a settling back into center.
If you notice your mind wandering away from the breath,
Away from this golden light,
Be gentle.
And just come back to that initial permission you gave yourself to be present and grounded in your body,
In the breath.
Gently guide yourself back home.
Golden light filling the belly with each breath in,
Returning to the center with each breath out.
Gently release any control you might have on the breath.
Just sense this golden orb of light as you breathe out.
Gently release any control you might have on the breath.
Just sense this golden orb of light at your center.
Now charge with prana,
With the life force energy contained within those breaths.
Start to sense or visualize that from this golden ball of light,
From this golden ball of light,
There is a pillar of gold that starts to illuminate downwards,
Through the pelvic center,
Through your sitting bones,
Through any props beneath you,
Through the surface of the earth,
A golden pillar of light.
Illuminating downward,
And rooting down a meter below the earth's surface.
Feel yourself being grounded by this pillar of light,
Extending from the center of your belly,
Down a meter into the earth.
Allow yourself to feel held,
Supported.
Continue to give yourself that permission to be right here,
At this point where you sit close to the earth,
Rooted down into it by this golden light.
Rooted down into it by this golden light.
Remember your intention from the beginning of your practice,
Your sankalpa,
And feel that it's sitting in that golden ball of light in your belly.
Start to send this intention like a seed traveling down the golden pillar,
Through pelvic center,
Through sitting bones,
Through the earth's surface.
The seed of your intention through the pillar of light,
A meter down.
Where you plant this intention into the earth,
Establishing it as a stable support.
And with this seed of intention firmly planted,
Let it rest there as you start to draw this pillar of golden light back towards your center.
Feeling this grounding earth energy within the light,
As it rushes back up to the center of your belly.
And you absorb this groundedness into your being.
Acknowledging that it came from within you all along.
And that you can consciously choose to root back down into that seed of your intention,
At any moment.
You can choose to root back into your body,
You can choose to root back into your body,
Into where you are at any moment on the earth.
You can come back to your center.
Letting the visualization of that golden orb slowly relax and dissolve.
Starting to attune to the sounds of your environment.
And attuning to the silence that wraps around any sounds.
Welcoming some deeper breaths back into your body.
Welcoming some deeper breaths back into your body.
And coming back into the room you're in,
Opening your eyes and reawakening whenever you feel ready to do so.
Namaste.
