This is a grounding meditation with sound paths.
Take a moment to find a comfortable seat.
Then let your hands gently rest on your lap.
I invite you to close your eyes and begin to bring your awareness to your breath.
Just checking in to see how's your breathing.
Take a long slow deep breath in.
Hold the top of your inhale.
Exhale out through the nose.
One more time.
A long slow deep breath in through the nose.
Hold the top of the inhale.
And exhale out through the nose.
And one last time.
Long deep inhale in through the nose.
Inhale in through the nose.
Hold the top of the inhale.
Exhale out through the nose.
Empty your lungs completely.
Allow any tension to melt away as you relax more and more.
Allow yourself to relax deeply with each breath.
Already you are beginning to drift into a state of deep relaxation.
Now we'll begin with the body scan starting at the top of the head.
Bring your awareness to the crown of your head,
Your crown chakra.
Notice if there's any sensations here.
Move your awareness down to the eyebrows,
Relaxing the forehead.
Let the cheeks relax.
Let go of any tension in the jaw.
Move your awareness down to the shoulders.
Let the shoulders relax.
Now move your awareness to your heart center.
Notice if there's any sensations here.
Down to the belly.
Let the belly soften.
And take up more space.
And move your awareness down to your sit bones,
Feeling the ground beneath you.
Down on your legs.
Let the legs relax.
Let the knees soften.
Allow the toes and the feet to relax.
And for the next few breaths,
See if you can feel your whole body.
Your whole body from the top of your crown all the way down to the tips of your toes.
Now bring your awareness back to your sit bones.
Let yourself get a little bit heavier.
And allow yourself to be completely supported by the ground beneath you.
There is nothing to do,
Nowhere to go.
Stay here.
Stay with your breath.
Full inhales.
Full exhales.
Now in your mind's eye,
See yourself sitting on the earth,
Connected.
Imagine as if there's roots growing from your sit bones,
Connecting you with the earth and the soil.
See yourself grounded.
And with each inhale,
Imagine as if you are soaking up all the energy from the earth.
And with each exhale,
Allow your roots to grow a little deeper.
With each breath,
Feel more connected,
More grounded.
Keep breathing.
Stay here.
Stay with the breath.
Inhale.
Exhale.
Let yourself grow a bit more with each breath.
See your roots growing deeper and deeper.
You are safe.
You are connected to Mother Earth.
Stay present.
Deep inhales.
Deep exhales.
Stay with your breath.
See yourself with your roots sitting on the soil.
Follow the roots all the way down deep into the soil.
And at the end of your roots,
There's an anchor,
A heavy anchor holding you down.
Allow yourself to feel this deep connection.
As you rest in the vibrations of the sounds of the singing bowls,
Bring your awareness back to your breath.
Begin to deepen your breathing.
Taking a big inhale in.
And as you exhale,
Let it all go.
Bring some light movement back into your body,
Gently moving,
Bringing yourself back to your space.
And when you are ready,
Open your eyes.
Namaste.
