Please find a comfortable seated posture.
If possible in a chair so your feet can be firmly on the floor.
Long through the spine,
You can support your back with pillows.
For we want groundedness and yet length.
Release the shoulders and rest the arms and hands.
Noticing where your breath is.
Just notice.
No need to adjust.
Notice any tensions,
Physical,
Emotional,
Mental.
Just notice no need to engage.
For in this practice,
We are offering ourselves opportunity to release and receive.
So as you feel your feet on the floor,
Draw the image of the earth energy coming up to embrace your feet.
Or simply feel the energy of your feet into the floor and thus the earth.
This connection for here,
Here is where we will release through our feet.
And as you notice the length of your spine,
Draw the awareness through the heart center,
The center of your chest,
Front,
Back and sides.
And the breath here.
For here is where we will receive.
Going into your mind's eye,
The stress,
The fear,
The illness,
Whatever it is for you in this moment that you would like to release.
Have a moment's peace.
Draw it in your mind's eye for here we can engage.
But follow your breath.
Breathe steady and deeply through this image.
Through this feeling.
Neither shoving it aside for here we acknowledge it.
Can be with it.
But you are safe in your seat,
Safe in the presence of your breath.
Safe right here,
Right now.
And as if your feet are a laundry chute or a bamboo stalk.
We create a tube of energy all the way through to the core of the earth.
Allowing this image in our mind's eye to pass through and down our legs out the soles of the feet down that chute to the core of the earth.
The breath of moving energy,
The images,
The feelings,
The fears.
Flashing flushing down through the feet to the core of the earth.
Over and over again.
Until you feel complete in this moment.
Neither past nor future,
But just right now in this moment.
The breath strong.
Your centeredness strong.
The inhale receiving your strength through the heart and the exhale washing and letting go through your feet.
The inhale strong.
The exhale cleansing and letting go.
Allowing the image of light to start to come into that inhale.
The image of your releasing down and out the feet on the exhale.
The image of the light beginning to radiate into these fears,
Stresses,
Energies.
The exhale washing away,
Letting go.
The light through the heart center becoming stronger.
The exhales releasing and letting go,
Grounding into the earth.
The inhales grounding into your heart center,
The image of light.
Exhales releasing.
The image of light radiating through the heart center into the shoulders,
Your belly.
Flowing through your breath.
The pulse,
A strength,
A connectedness.
The breath coming into the heart radiating within the body.
Up to the forehead and down to the toes.
The image of the light coming in through the heart center within,
Through and around the body.
Strong,
Connected,
Whole.
In this moment,
The light coming into the heart center radiating within,
Through and around the body.
Connected,
Strong,
Centered.
The light breathing into the body within,
Through and around.
Connected,
Strong,
Complete in this moment,
The center of your inhale into the center of your exhale.
Throwing awareness back to your feet,
Your legs,
The length of your spine,
Your heart center and your head.
Feel the natural rhythm of your breath.
This practice of releasing out the feet to the core of the earth and receiving through the heart can be done as frequently and as often as needed.
Knowing that in this moment,
In this now,
You are complete,
Whole and strong.
