Let's start by making sure your feet are placed flat on the floor for this meditation.
Your spine is straight and over your hips and your shoulders and neck are relaxed.
Soften your eye gaze.
And let's take a few deep breaths in through the nose and out through the mouth.
And on your third breath,
Gently close your eyes.
Return to normal breathing in through the nose and out through the nose.
With your eyes closed,
Bring a slight smile to your mouth and eyes.
Notice the impact this smile has on your body.
Maybe it softens,
Brings warmth,
A sense of expansion.
No need to force anything or feel anything in particular,
Just noticing.
Now let's travel your attention down from your face to the center of your chest.
If it helps,
You can gently place one or both hands on your chest,
Really trying to bring all of your attention down from your head to the center of your chest.
Notice the impact this has on your body.
Does it bring you a sense of ease,
A sense of wholeness,
Maybe a feeling of radiance?
Maybe you notice the rhythm of your heart.
No need to force anything or feel anything in particular,
Just noticing with a warm,
Kind attention.
Take your next few breaths as if they are coming in through your chest and out through your chest.
Now let's move our attention down from our magical heart center to our seat.
We're going to imagine there's golden luminescent roots coming out of our seat,
Down,
Down,
Down and all the way six feet into the ground.
Imagine their roots like a tree.
Notice the impact this visualization has on your body.
Now bring your attention to your feet.
With your next five breaths,
Imagining you are bringing air in through your feet and all the way down into your feet.
Breathing in through the feet and all the way down out through your feet.
Breathing in through your feet and all the way down through your feet and in through your feet and all the way down through your feet.
Breathing in through your feet and all the way down through your feet and in through your feet and all the way down through your feet.
Imagine your feet are filled with golden light and this light is growing into roots that are growing down,
Down,
Down,
Down,
Down,
Down and all the way six feet into the ground.
Notice the sensations this brings up in your body.
We'll let that visualization go.
Bring your attention back up behind your eyes and gently open your eyes,
Bringing your greater sense of being grounded and at ease to your next activity.
