I'm going to ask you to sit with your legs crossed if that's accessible to you.
This is a really good practice to be doing outside,
Connected to the ground.
So if you have that as well available to you,
Then please do so.
We're going to just close our eyes now and tune into the body.
Allow the spine to sit up nicely,
Straight spine.
You can roll your shoulders back.
Relax the neck and completely loosen the jaw.
Relax the entire face.
Just let it hang loose.
You can place your hands in front of you or on your knees.
Sometimes I like to even place my hands by my sides and just feel the ground.
It's entirely up to you.
Just relax into the body now.
Take some deep breaths.
Breathe in and out.
Breathe in.
Out.
Breathe in.
Out.
Beginning to gain concentration and inward focus within the mind and the body.
Allow each breath to take you deeper within yourself.
Allow all your senses to tune inwards.
Maybe helpful to incorporate the ujjayi breath with every inhale.
This means constricting the throat slightly so you make a whooshing,
Ocean like sound as you inhale.
Inhale.
Exhale.
Inhale.
Exhale.
With each breath,
You are relaxing deeper and deeper.
You are concentrating and focusing deeper and deeper.
Inhale.
Once you have accessed this inward focus awareness,
Allow your center of focus to drift down from the head into the body.
Allow your awareness to drift down the spinal column all the way down to the navel area.
This is different for everybody.
For you,
It may be helpful to place four fingers below your belly button and pay attention to this area.
Four fingers width down the belly button.
This is where most people tend to feel energy.
In my experience,
It's been easier to feel the energy in my lower back actually.
So you can also pay attention to what you're feeling in the lower back.
You may not feel it immediately.
It may take some deep breathing and centering until sensations begin to arise.
That is completely okay.
Take some deep breaths and allow the breath to tap into the center.
You may feel warmth.
Subtle vibration.
You may feel a gentle pulsing in this area.
Now we're going to incorporate some visualizing to strengthen this activation.
So if you are seated on the earth,
Connected to the earth,
It's going to be extremely helpful for you.
With every inhale,
Imagine the energy from the earth being lifted,
Entering your body into the navel center.
So bring your awareness all the way down into the earth.
Perhaps a couple feet down into the earth.
Simply visualize what that would look like,
What that would feel like.
And now as you inhale,
Pull the energy up from the earth into the body,
Feeding the navel center.
And exhale softly.
Inhale,
Pull the energy from mother earth,
Panchamama,
Up into the body,
Feeding the navel center,
Encouraging this activation and embodiment.
Breathe in,
Pull the energy up from mother earth,
Feed your body in this red bindu and exhale softly.
Inhale,
Pull the energy up,
Feed the navel center.
Exhale softly,
Allow it to ground you.
Giving you this rhythm,
This natural motion,
Allowing each breath to deepen your connection to the earth,
To your sensuality,
To your full embodiment.
And if you are familiar with the bandhas,
The bandhas,
I invite you to incorporate the mula bandha with every exhale.
So as you exhale,
You can gently lock the mula bandha containing this earth energy within your navel center.
If you are not familiar with the bandhas,
That's completely fine.
You are doing great.
You are connecting to the earth,
Allowing it to ground you.
You are deepening your essence nature through this practice.
You are deepening your present moment awareness.
You're connecting to this physical manifestation of the divine.
You are deeply integrating all aspects of yourself,
Wholly accepting yourself as this divine yet sensual being.
Breathe in,
Collecting this earth energy and feeding you the navel center.
And exhale softly,
Perhaps locking the mula bandha.
Inhale,
Activating the red gindu.
Exhale softly,
Containing this energy in the body.
Inhale.
And exhale.
With this practice,
What's beautiful about it is that you don't have to do it for a long time.
Especially if you are sensitive to energy and you can already sense subtle vibrations around the navel.
So we're going to end the practice here with how you have done more than enough to ground yourself to connect to the earth.
But if you feel the need to meditate a little longer,
Know that you are welcome to while after this video is over.
Let's take three collective breaths together.
Deep breath in and out.
Breathe in and exhale out the mouth.
Last breath in and breathe out.
When you're ready,
You can gently open your eyes and come back into your space.
You may want to observe your body for a moment.
Just notice that you are here right now.
Observe your surroundings.
