Settle into a comfortable upright seated position with your feet on the floor.
Close your eyes and allow your breath to come to a natural rhythm.
Now breathe in deeply.
Fill your lungs and allow your chest to expand.
Slowly and easily release the breath.
Feel the sensation of letting go and invite your awareness to trace down the length of your spine.
Breathe in deeply again.
Expand your lungs and chest and with a slow easy out breath trace your awareness down the spine to the pelvic region as you release the breath.
And one more deep slow in breath.
Expand your lungs and with an easy out breath trace the sensation of release from your hips down through your legs to your feet and into the floor.
Allow your breath to return to a natural rhythm.
Rest your attention on your feet.
Feel your feet on the floor.
The contact of the floor on the bottom of your feet.
Feel the floor support you as you ground your attention down into your feet.
Now we will reverse the process and pull the energy from the earth up into our body to enliven us.
Breathe in deeply and imagine you are drawing energy up from the earth into your feet and legs and to the hips.
Slowly release the out breath.
Again breathe in deeply draw the energy up from your hips into your heart region and release a slow easy out breath.
And breathing in deeply once more draw the energy up from your heart into your head and allow it to flow out of the top of your head and cascade down around you like a fountain soothing and awakening.
Let your breath return to a natural rhythm.
On your in breath feel the sensation of energy drawing up through your body.
On the out breath feel the sensation of energy flow easily down through your body to your feet.
Allow this cycle to continue with the rhythm of your breath.
In breath pull energy up through your body.
Out breath release down through your body.
In breath pull energy up through your body.
Out breath release down through your body.
An easy and effortless flow.
In breath energy rising.
Out breath releasing and grounding.
In breath energy rising.
Out breath releasing and grounding.
A simple flow of awakening and grounding.
