Welcome.
Please find your way to a seated position,
Either cross-legged on the floor or seated in a chair with your feet comfortably touching the ground.
Placing your hands on your knees,
Settling in,
Making whatever adjustments you need to make,
Your spine erect,
Your head comfortably suspended on the top of your spine,
Adjusting your jaw so it's comfortable and relaxing your jaw so it's not clenched,
Dropping your shoulders,
Breathing in through the nose and out through the mouth,
Slowing down,
Closing your eyes as we shift our focus inwards,
Continuing to breathe through the nose and out through the mouth,
Your lungs,
Expanding and contracting,
Feeling the weight of your body where it meets the surface beneath you,
Breathing into the gravitational pull of the earth,
The gentle holding of earth,
Now breathing in through the nose,
Filling your lungs to their capacity,
Then exhaling again through the mouth,
Making an audible sound on that exhale,
Our next three breaths we're going to hold on the inhale and the exhale,
Breathing in through the nose deeply and fully,
When your lungs are at capacity holding for just a few moments,
Then gently exhaling through your mouth,
When your lungs are empty holding for just a few moments,
Then again slowly breathing in through the nose,
Feeling the lungs to their capacity,
Then holding for just a few moments,
Then exhaling,
Then holding when your lungs are empty,
Again breathing in through the nose,
Filling your lungs up,
Then holding for a few moments,
And slowly exhaling through the mouth,
Just being in stillness with your breath,
Now continue breathing through the nose and exhaling through the mouth,
As we connect to the earth,
Growing beautiful energetic roots out of whatever part of your body is touching the surface beneath you,
These beautiful roots spiraling down effortlessly through all the layers of soil,
Connecting to the center of the earth,
The life force of this planet,
The gravity,
Breathing that in,
Breathing it out,
Then drawing it up through all the layers of soil and your roots,
Up up up through the soil making contact with your body,
Breathing in that grounding energy into your body,
Drawing it into your bones and your blood,
Allowing it to circulate throughout your entire being,
Beautiful loving ground earth energy,
Feel it wrapping itself around each vertebrae of your spine,
Starting at the base,
Passing your belly,
Your solar plexus,
Into the spine right behind your heart,
Then drawing that energy into your heart,
Breathing in through your nose into your heart,
Expanding that heart energy,
Being with your breath,
Connecting with earth,
It all melting inside your heart,
Breathing in through the nose and exhaling through the mouth,
Placing your hands on your heart,
Perhaps humming gently into your heart,
Giving yourself thanks and gratitude for taking these few minutes out to be with yourself,
Your breath,
The earth,
And your heart,
Taking another deep breath in through the nose and exhaling through the mouth,
Slowly and gently opening your eyes,
Connecting with the room that you're in,
Just gazing around,
Turning your head,
Looking about,
Taking a stretch if you need to,
That's the end of the meditation.
Thank you for joining.
