Let's begin this meditation by settling into your space.
Find a comfortable position,
Seated on the ground or in a chair,
And take a moment to allow stillness to gently wash over you.
As you settle in,
Drop your awareness into your body and begin to drive your breath down low into your belly.
Let's take a few breaths here together.
Inhaling in,
And exhaling out.
Another deep inhale in,
Feeling up to the top of your lungs,
And exhale out.
Continue with these deep breaths,
Feeling the breath as it moves in and out of your body with ease.
Notice where your body meets the floor,
And feel the point of contact between you and the surface beneath you.
In this moment,
Experience a gentle hug from the ground below,
Supporting you,
Holding you,
And filling you with comfort and a sense of calm.
Now feel an equally gentle pull from the sky above,
Drawing the crown of your head upward.
Visualize your body being lengthened by the two opposing forces,
The steady,
Grounded earth beneath you,
And the open,
Expansive sky above.
Notice the lengthening in your spine,
And feel how it allows your breath to flow with greater ease.
Now bring your awareness back down,
To the points where your body meets the floor or the chair beneath you.
Visualize roots beginning to grow from your body at these points,
Soft,
Strong roots moving down through the floor and into the earth beneath you.
With each breath,
Watch these roots stretch deeper and wider,
Anchoring you into the ground below.
Notice a single,
Larger root,
A mother root,
Emerge from the base of your spine.
Watch as it reaches downward,
Growing steadily through the layers of the earth until it finds the earth's glowing core.
Notice this root as it wraps securely around the core of the earth,
A deep,
Radiant,
Red center,
Pulsing with the energy of safety,
Security,
And trust.
Feel that grounding energy begin to travel back up the mother root,
Rising slowly until it reaches the base of your spine,
Igniting a red,
Spinning disk.
Visualize this disk,
Your root chakra,
Glowing brighter and brighter as this light arrives.
It spins gently in a clockwise direction,
Awakened and nourished by the core of the earth.
Notice the deep connection between you and the earth.
Feel how stable,
How strong,
And how supported you are.
Let these feelings of safety,
Security,
And calm rise from the earth and move throughout your body.
Repeat silently or aloud if you'd like.
I am grounded.
I am safe.
I am supported.
I trust in the foundation beneath me.
Watch as the red,
Spinning disk continues to turn,
Slow and steady at the base of your spine,
Filling you with that deep calm and trust.
Notice that grounded energy spreading outward,
Filling your hips,
Your legs,
Your entire body.
There's nothing more to do,
Just breathe and trust.
Now,
Begin to gently bring your awareness back to the space around you.
Feel the ground beneath you supporting you once again.
It is still here.
It is steady,
Solid,
And holding you.
Wiggle your fingers and your toes.
Gently invite movement back into your wrists,
Into your ankles,
Maybe a soft stretch through your shoulders or your neck.
Take a deep,
Full breath in through your nose and a long,
Steady breath out through your mouth.
Begin to flutter your eyes open,
Slowly letting the light back in.
Return to the room with this sense of grounding,
Carrying the safety,
Calm,
And trust that you've cultivated within.
You are grounded,
You are safe,
You are supported,
And everything you need is already within you.
Thank you for taking this time for yourself today.
