Welcome to day four of the breath by breath meditation journey.
Today's practice is called breath by breath.
I am rooted.
And you'll be experiencing a simple breathing practice that will help you establish a strong,
Supportive,
Stable and nourishing connection to the earth.
So please come into a comfortable seat.
Bring your eyes to close and begin to tune in to your breath.
Feel the breath flowing into the body and feel the breath flowing out of the body.
And noticing the surface of your face.
Release any tension between the eyebrows around your eyes,
Relaxing your jaw and your mouth and feeling the skin of your face smoothing out.
And then shift your attention down into your shoulders and take a breath here.
Just feel how your shoulders gently move as you breathe in.
And on your exhalation,
Feel your shoulders becoming heavier,
Releasing them down away from your ears towards the earth.
And then let that release ripple down through both arms and into both hands,
Softening through the palms of your hands.
Now notice how the breath is moving down into your torso and relax through your belly and feel the movement of breath there.
Breathe a little deeper and see if you can also feel the movement of breath in your pelvis,
Maybe into your hips,
Breathing into this space of your body.
And as you exhale,
Let your body become heavier.
Resting down into whatever is beneath you.
Inviting your legs and your feet to become heavier.
And starting to feel how your whole body in a way is breathing in and expanding and your whole body is exhaling and releasing.
Continuing to breathe just like that,
But honing in on the base of your body.
This could be the base of your spine,
The tip of your tailbone,
Or whatever part of your body is in contact with whatever is beneath you.
And from the base of your body,
Sensing down into the floor beneath you.
And sensing all the way down into the earth beneath the floor.
Just letting your awareness move down deeply into the earth.
And we are going to use our imagination and our ability to visualize and sense and feel to grow some energetic roots now our body,
Specifically from the base of our body down into the earth.
So you've already opened up this pathway by taking your attention down underground.
So now you can let your attention come back to your tailbone,
The base of your spine,
Your seat,
Your legs,
Or even your feet.
And in your mind's eye,
Begin to visualize roots growing out from your physical base,
Moving down through whatever you're sitting on,
Down into the floor beneath you,
And down into the earth beneath the floor.
These roots can be wide and thick.
They could be thin and light.
They could be red,
They could be blue,
They could be black.
Let your roots show up in whatever way resonates for you today and grow them down deeper and deeper into the earth.
Let them wind around rocks and other roots underground and see if you can let them grow all the way down into the center of the earth.
Let these roots become strong and established,
Stable and secure,
Anchoring you to the earth in a positive way,
A supportive way.
And once your roots feel established,
Notice your breath again and just take a deep breath in.
Relax your jaw side out through an open mouth.
Now we're going to begin to breathe through our roots to further amplify this feeling of being grounded and to really tap into the nourishment that the earth can provide for us.
So as you breathe in,
You're going to imagine the breath coming up through the roots into your body.
And then as you breathe out,
You're going to actually imagine your breath moving down and out of your body through your roots into the earth.
So breathing in,
Drawing up the earth's energy as if it's the breath,
Drawing it up through your roots into your body.
And then as you breathe out,
Letting your energy release down and out through your body,
Through the base of your body,
Down through your roots into the earth.
Continue just like this for a few more rounds,
Breathing up and in through your roots,
Drawing up earth's energy into your body,
And then breathing out,
Releasing,
Exhaling through your roots into the earth.
Take about five more rounds of this breathing at your own pace,
At your own rhythm.
And then let go of that breathing and let yourself just breathe in and out naturally.
And notice how you feel.
Earth's energy has a very grounding effect on us.
If we're feeling really anxious or overwhelmed,
Or extremely distracted by the external world,
Earth's energy can help bring us in and down,
And it can stabilize us and offer us a support that really lets us land in the here and now.
If you feel like you've been caught up in your head over thinking things,
Earth energy is your answer.
So right now,
Just as you tune into yourself and tune into your body,
See if you need more or less of earth's stabilizing energy.
And if you'd like a little more,
Just breathe in through your roots to draw up the perfect amount of earth's energy into your body.
Let it spread out in your body and help you feel a little bit more anchored,
A little bit more rooted.
And if you're feeling like you've got a little too much of earth's energy,
Maybe you feel kind of heavy or lethargic,
You can just breathe out and let go.
Of a little bit of that earthy energy to lighten your system up,
To feel a greater sense of levity within.
And then just bring your attention back to your breath.
Take a slow,
Steady breath in,
Slow,
Steady breath out.
Now,
To seal in this sense of being rooted,
Take one hand and rest it over your chest,
And the other hand can rest over your belly.
And just feel the breath moving beneath your hands,
Honoring your body,
Honoring your connection to the earth,
And honoring this moment.
Take one last deep breath in through the nose,
Sigh it out through an open mouth.
Ah.
May you carry this sense of being rooted with you throughout your day.
Allow it to stabilize you,
To ground you,
And to offer you support for being here in the moment,
Present in your body,
And fully awake,
Aware,
And alive for whatever's to come.
Thanks for joining us,
And have a beautiful rest of your day.
