Welcome.
Let's begin by finding a comfortable seated or lying down position.
Allow your hands to rest gently on your body or in your lap.
If it feels safe,
Softly close your eyes.
And now take a deep breath in and slowly let it go.
You've arrived.
Now bring your attention to your breath.
Inhale for four,
One,
Two,
Three,
Four.
Hold for two,
One,
Two.
Exhale for six,
One,
Two,
Three,
Four,
Five,
Six.
Inhale,
One,
Two,
Three,
Four.
Hold,
One,
Two.
Exhale,
One,
Two,
Three,
Four,
Five,
Six.
Inhale,
One,
Two,
Three,
Four.
Hold,
One,
Two.
Exhale,
One,
Two,
Three,
Four,
Five,
Six.
Inhale,
One,
Two,
Three,
Four.
Hold,
One,
Two.
Exhale,
One,
Two,
Three,
Four,
Five,
Six.
Last time.
Inhale,
One,
Two,
Three,
Four.
Hold,
One,
Two.
Exhale,
One,
Two,
Three,
Four,
Five,
Six.
And now let your breath settle back into its natural rhythm.
Allow it to be easy.
And now bring your awareness to your body.
And begin to gently scan your body,
Starting at the crown at the top of your head.
Notice any places that feel tight or tense.
And send breath into that space.
Unclench your jaw.
Soften your shoulders.
Let your belly soften.
Now feel the support beneath you,
The ground,
The cushion,
The earth.
And bring awareness to the soles of your feet.
Imagine roots extending from them deep into the earth.
With every breath,
Feel those roots grow stronger,
Wider,
Deeper,
And more grounded.
Now picture your roots reaching through the soil,
Stone,
And water.
Anchoring you to the here and now.
Each inhale draws nourishment from the earth.
Each exhale releases what no longer serves you.
Feel the steadiness,
The strength,
And the deep connection beneath you.
If your mind wanders,
That's okay.
Return to the image of your roots.
Return to your breath.
You are grounded.
You are safe.
You are held.
And now,
Repeat these words softly to yourself,
Or aloud if you feel called.
I am here.
I am grounded.
It is safe to slow down.
I trust my body.
I trust my breath.
I trust myself.
Let these affirmations settle into you,
Like seeds in fertile soil.
Fill them root deeply into your being.
Begin to bring your awareness back to the space around you.
Wiggle your fingers,
Your toes.
Gently move your neck side to side.
Maybe roll your shoulders,
If that feels good.
Take one last deep breath in.
And release.
And when you're ready,
Softly open your eyes.
And carry this rooted presence with you as you move through your day.
You're welcome to return to this meditation anytime.
Thank you.
