Welcome to today's meditation.
Find a comfortable place to sit or lie down and take a deep breath in.
Let yourself fill up with air and exhale.
Let yourself be here in this moment.
There's no place else you need to be.
There's no place else you need to go right in this moment,
Right now.
Deep breath in and exhale.
Breathe all the way in and fill up your belly with air like a balloon.
And as you exhale,
Let the balloon deflate.
Breathing in,
Filling up your belly with air and exhaling,
Let your whole body deflate.
Letting yourself fill and exhale and empty.
Taking a deep breath in,
Filling up with new fresh air and exhale,
Letting yourself empty.
Feel yourself being pulled down towards the earth.
Let the pull of gravity pull your shoulders down,
Your feet,
Your hips.
Let yourself sink down in your chair or onto the ground and into the earth.
Fill up and empty.
Taking a deep breath in.
Allow yourself to set an intention for today's meditation.
Let yourself think of a word,
Peace or joy or relaxation,
Whatever you need for today to guide your thought.
And then let it go.
Breathe in and exhale.
And imagine that your body is heavy and pulled down towards the earth,
Becoming one with gravity and with the pull from the center of the planet.
And imagine the bottoms of your feet are like trap doors and let them open.
Let any energy from the inside of your body pour out through the bottoms of your feet and down into the ground,
Through the core of the earth and down through the rocks,
Through the center of the planet,
Emptying out anything that you don't need right in this moment down into the earth.
As you breathe in,
Let your exhale be longer than your inhale,
Letting go,
Letting that flow from the inside of your body,
Empty out through your feet and into the earth.
Imagine your body is a bag of sand and from the inside of the top of your head,
Letting go of any stress from your jaw,
From your neck,
Down through your shoulders,
Down through your arms,
Down through your hands and out through every finger and your thumbs and let that energy like sand trickle out and down into the earth,
Into the ground.
And as you exhale,
Let any stress from your shoulders,
Anything you're carrying,
Any rocks or pebbles or boulders roll off your shoulders and down your arms and down into the earth.
You can pick them up later,
But just for now,
Let them go.
Any burdens you're carrying,
Let them flow down into the earth where they're absorbed into the ground.
And you can feel them as they flow away from you.
And as you exhale,
You can let go of anything tight around your chest,
Around your heart space,
Behind your heart,
Around your ribs.
You can finally get a full breath.
And as you exhale,
You can let it go.
And any stress around your heart that you're holding on to and carrying,
You can let that go down through your upper body,
Through your belly.
Inhale and exhale a soft belly through your lower back,
Through your abdomen,
Down through your pelvis,
Through all your reproductive organs,
Down through your hips.
Anything that's stuck in your hips or frozen,
Take a deep breath in and exhale,
Let it go.
Let it flow down through your legs,
Any little gravelly spots that are stuck in your knees,
Exhale and let the energy flow down through your legs,
Through your calves and your shins and down through your feet and down into the ground.
And imagine the top of your head opens up and a bright light from above flows down in through the top of your head and down through your body.
And it washes down over your head and over your shoulders and over your arms and outside of your skin,
All the way down over your back,
Over your front,
Over your sides,
All the way down your legs and into the ground.
And imagine now anything you need,
You can breathe up from the earth through your feet,
Any energy you need,
Anything you're longing for,
Anything you feel is missing,
Breathe it up now from the earth and feel it filling you up,
Warming you like fire,
Cooling you like water,
Giving you strength like wood or metal.
Imagine you have roots like a tree and up through your roots come anything you need to nourish you from the earth,
All the way up your body and out through your branches to the light and feel yourself reaching towards that light.
And imagine now if there's anything you need from that light,
Anything you desire at all,
Know that that is in the light right now and that light is a generous,
Loving light.
Imagine it is a color or a glow and imagine it comes down and fills you up and it's a bright light around your heart and imagine it's brighter now and a brighter color.
And imagine you can send that light to someone in your life who needs healing or love,
Send it out from your heart space,
Breathe in and send it out.
Feel yourself pushing it out,
Outside of your body,
Outside of the aura of light around your body.
Send it out,
Out into your town,
Out around the planet,
Out to someone you love.
And breathe it in.
If there's something you need healing for,
Ask for it now.
And take a deep breath in with gratitude to the earth,
To the planet,
Closing up the bottoms of your feet,
Knowing you can come back whenever you need anything from the earth,
Any energy,
Any gifts,
It's always here for you.
Take a deep breath in and honor the light above,
Know that that is always here to provide you with anything you long for,
Anything you desire or need.
And either imagine your palms on your heart or cross one palm over your heart and the other palm over your other hand.
Thank yourself for being here today,
In this place,
In this moment.
Take a deep breath in and exhale anything that no longer serves you and know you are always here for you.
