Come into a comfortable seated position,
Either propped up on a pillow or a cushion,
Sitting cross-legged on the floor or sitting in a chair with your knees bent,
Legs uncrossed and feet planted firmly into the floor.
Let your hands rest on your knees,
Just let them go down however they do,
Palms down or palms up,
Whichever feels more natural to you.
Close your eyes and as you feel the tailbone sinking down towards the ground as if by gravitation,
Feel the spine rising and lifting tall all the way up to the crown of your head.
Begin listening for your breath,
Detecting the breath.
What is its quality?
Smooth,
Deep and long or is it rushed,
Shallow or jagged?
Just taking note of the breath,
Noticing the temperature,
Maybe counting the length and now consciously lengthening the breath so that the inhales and the exhales are about equal length.
Rolling your shoulders forward,
Up and back,
Slowly and smoothly in a circular motion,
Soothing the tension that so many of us hold from day to day in our neck and shoulder area and with the nice deep breathing,
Roll your shoulders in the other direction,
Just trying to loosen up as much as possible and then settling into stillness.
Again feel the tailbone sinking deep down,
Your legs,
Your feet,
Your behind,
Growing roots into the ground meandering and wandering way down,
Down,
Down towards the center of the earth,
Rooted and rising like a plant or a tree.
You're connected to all life,
To nature,
To all the other people whose roots are also going deep down underneath the earth all the way to the core of the earth.
Feel that energy in your body,
Maybe feel your feet buzzing or anything that's coming into contact with the earth.
Sense that earth energy from the core of the earth,
Soft,
Yellow,
Loving light generating positive energy,
Commitment,
Clarity,
Cleansing and rejuvenation.
However you sense that,
Just imagine that power that exists at the very core of the earth and imagine that power and that energy now rising up through your roots into your feet and your legs,
Spiraling up both of your legs bringing healing,
Relaxation and new life to all of your muscles,
Bones,
Tendons,
Joints,
Ligaments,
Purifying your blood,
Traveling up towards your pelvis,
Throughout the pelvic area,
The reproductive organs,
Soothing your solar plexus area and strengthening your sense of purpose and confidence,
Rising up to your heart and enlivening that beautiful heart energy of love,
Compassion,
Connection and togetherness,
That beautiful sense of appreciation and gratitude for yourself and for all who are in your life and for all the blessings you receive.
Imagine that earth energy traveling up to your throat,
Lighting up your throat and helping you be free to speak your truth,
To be free to speak with kindness yet firmness,
Clearly articulating your needs,
Clearly communicating what needs to be said to the people in your life and to yourself.
Imagine that beautiful golden earth energy traveling up to the third eye center,
The seat of your intuition,
Connecting with that deep wisdom that resides inside of you,
Clarifying that intuition so that you know without question what is right when it's time to make a decision.
Imagining that earth energy traveling all the way up and out through the crown of your head,
Connecting you with the celestial white translucent energy from the heavens and the universe above,
Connecting the sky with the earth.
You are calm,
Peaceful,
Grounded,
Present,
Aware.
Just sit in this clear presence and this connection to that earth energy and that celestial and heavenly energy connect with your intuition,
Grounded in reality,
Allowing you to take what you learn in meditation out into your life in very real and tangible ways,
Positively affecting yourself and everyone around you.
Just bring your attention to your breath,
Slowly inhaling and exhaling if you can through the nose,
Letting the breath be nice and smooth and relaxing all muscles around that upright spine.
Now bring your hands to your heart in prayer position,
Feeling the heat between your hands,
Detecting the beat of your heart.
Lift the hands to the third eye center,
The middle of your forehead,
Thumbs pressing against your forehead at the seat of your intuition and knowing that you're going into the world,
Into your day with this enlivened awakeness that will allow you to react to whatever comes up to respond in a confident,
Peaceful and beneficial way for everyone involved.
Letting the hands come back down to your knees and gently open your eyes.
