Begin to prepare yourself into a comfortable meditation pose,
Making your way there slowly as you can,
Allow the movements to flow.
As you find yourself in that pose,
Take this moment to just settle in it and feel the heaviness of the pose.
Notice that sensation,
Notice how the ground feels beneath you.
Take this moment to just notice and feel the heaviness through the eyes and feel the movement of your breath traveling through your body,
Expanding it and releasing it.
Noticing that sensation,
Allow the breath to deepen,
Bring it all the way below the belly button and gently and softly releasing back up to the throat and feel that motion.
Notice how you feel in this moment as you breathe in this way and gently feel your body becoming heavier and heavier,
Allowing the shoulders to fall,
Allowing yourself to sink into the ground,
Notice the feeling of that very sensation,
Breathing deeply,
Gently feel the warmth of your breath surfacing through the body,
Notice how you feel emotionally towards that very sensation of warmth and where you feel it the most,
Deepening more and more through your breathing.
Notice the parts of yourself feeling heavy and heavy and feel the warmth of your breath dropping through those areas.
Noticing that sensation here,
Feel the parts of yourself that are touching the ground to gently sink deeper and deeper,
The more you feel the heaviness of your breath.
Start to visualize red light streaming through the body as you breathe and follow that motion,
Noticing where it's going,
Notice how you react towards it,
The sensations that you feel as you follow the warmth and follow the red light.
Allow this red light and its warmth to gently open up the roots of your body and feel the roots growing and growing as you sink into the ground,
Noticing how you feel,
Notice the sensation of the roots growing with the heaviness of your breath and the warmth,
And slowly become aware of the details of the roots,
Notice the size of them,
Notice how many there are,
Breathe here,
Observing what you notice and how you feel towards the roots,
Notice that feeling.
Just take moments here to breathe,
Allow the warm sensation of the red light to slowly stream through the roots,
The more you deepen through your breath,
As you do so,
Notice how you feel emotionally,
Physically,
Mentally,
Breathing through that awareness,
Allowing your breath to deepen and deepen,
Allow your breath and its warm red light to encourage the roots to grow and grow,
Deepening through the surface of the ground,
And follow the growing of the roots,
Notice the details,
And as they lengthen out deep down through the ground,
Notice any emotions and feelings that arise through you,
Become aware of them,
Allow them to dig deeper and deeper into the ground,
Growing more and more,
Noticing how you feel,
As they grow and deepen through the ground,
Take this moment to realize what you smell,
The aroma that surfaces through this area of your life,
Notice the scent that you smell,
And how you feel about it,
And as your roots dig deeper and deeper through the ground,
Allow the scent to gently rise up to your body,
Inhale for it to rise,
Exhale for the roots to grow deeper into the ground,
Take this moment,
Allow yourself to breathe,
Notice how you feel in this moment,
The emotions and thoughts,
The visions that come appearing through your mind,
Notice them,
And slowly feel the roots reaching to the core of the earth,
And feel that warmth of the core,
To the tips of your roots,
Noticing that sensation,
Slowly allow the tips of the roots to gently wrap around and around the core of the earth,
Notice how you feel in this way,
Notice how tight the roots are around the core of the earth,
As you breathe deeply,
Notice any emotions or thoughts that arise,
Breathe through that awareness,
And allow the roots to squeeze tighter and tighter against the core of the earth,
And feel the warmth rising and rising to your sensation,
Notice how you feel,
And slowly feel the light of the core,
And it's very warmth being absorbed through the roots as you inhale,
Gently allowing that light and that energy to rise and rise through the roots every time you breathe in,
Notice that sensation,
And notice how you feel,
Notice how you feel about the roots,
And feel that tangling warmth rising through them more and more each time you inhale,
And slowly allow that bright light from the core of the earth to stream from the core,
Through the roots,
And into your pelvis,
Allowing your inhales to encourage that growth of the stream of light to rise and rise,
Noticing that feeling,
And feeling that bundle of energy swirling through the pelvis,
As it feels deeply connected to the deep grounds of the earth,
And taking this moment to feel that,
Noticing what you feel emotionally and physically,
The more you deepen through your breath,
And gently as you inhale,
Bring the stream of that warm light from down below,
Rising through the roots,
And into the body,
Until it reaches to the surface of your heart,
Every inhale,
Feeling that stream of warmth rise and rise,
Until it reaches to the surface of your heart,
And notice how you feel here,
In this very moment,
Notice how your heart feels,
Notice the warmth,
And feel your heart expanding and expanding,
And notice that feeling,
Become aware of the sensations that you feel,
And feel that connection between the earth and your heart,
And feel that connection,
Noticing the emotions that arise,
The sensations that arise,
As you feel that connection,
As you breathe slower and slower,
Becoming aware of all that you feel,
And gently by the growth of your breath,
Allow that connection to deepen and to solidify,
Like a bridge,
Becoming more solid and solid,
As you breathe,
And notice what you feel in this moment,
As the connection deepens more concretely,
And feel that sensation,
And feel a concrete connection,
Notice what you feel in this moment,
And gently as you inhale,
Feel that red stream of light,
And its warmth,
Rising up,
Through the bridge,
Into your heart,
And notice that connection,
Notice how you feel in this moment,
And become aware of the aroma that you smell,
Allow it to rise and rise,
Expanding through your heart,
Notice how you feel,
Breathing deeper and deeper,
As you become aware of the scent,
Allow it to gently cover the nose,
To deepen the attraction of what you smell,
Every time you breathe in,
Feel the potency of that smell,
Deeper and deeper through the body,
At the same time,
Feel the depthness through the heart,
Notice how you feel,
Start to feel heaviness throughout your body,
Become aware of the sensation of the body that surrounds you,
Feeling the address,
Taking this moment to scan through that awareness,
Notice how you feel,
And feel the heaviness of your breath,
As you feel heaviness through the breathing,
Notice the ground beneath you,
Firming against the body,
Feeling deeply supported,
And safe,
And slowly start to wiggle through the toes and through the fingers,
Maybe rolling through the wrists and the ankles,
Looking over to the right shoulder,
And to the left,
To the right,
To the left,
Bring it back to centre,
If you are laying down,
Gently make your way up to a comfortable seat position,
Feel the heaviness of your seat bones,
Anchoring into the ground,
Allowing the spine to grow,
As you feel the heaviness of the shoulders,
Bring your hands together into a prayer pose,
And bring it into the heart,
Feeling your heartbeat,
Noticing that sensation,
Take a nice deep inhale through the nose,
Hold on to the breath,
And release through the mouth,
Become aware of what you feel in this moment,
Noticing any tangling motion,
Namaste.
