Begin in a comfortable seated position.
You may sit on a pillow,
Blanket,
Chair,
Or just the ground.
Start feeling rooted,
Safe,
And comfortable through your seat.
The goal of today's meditation is to help you feel grounded.
Once you're in a comfortable position,
Gently close your eyes.
Take a deep breath in through your nose and out through your mouth.
Inhale for a count of four,
And exhale for a count of four.
Continue this slow pace breathing pattern.
As you inhale,
Imagine that you are breathing in fresh air,
New beginnings,
And growth.
As you exhale,
Imagine that you are breathing out all of your stress,
Worries,
And unneeded tension.
There is nothing for you to worry about right now in this present moment.
Just focus on your breath.
Inhale,
And exhale.
All there is to do in this moment is to breathe.
If thoughts are floating around in your head,
Just be mindful.
Notice them without any judgment,
And then bring your awareness back to your beautiful breath.
If those thoughts are still lingering,
Just place them in a cloud and watch them slowly drift away for another time.
In one of those clouds,
Place your feelings of stress,
Worries,
And unneeded tension.
Watch each of those clouds float away out of your mind.
Feel any negativity left inside you slip away with each exhale as the clouds move further and further away.
Remember,
You are strong and can handle anything life throws at you.
Starting at your toes,
Just release any unneeded tension that is there.
Feel your toes sinking deeper into the ground with each exhale.
Breathing in and breathing out.
Move to your feet and let them sink lower into the ground.
Breathing in and breathing out.
Your ankles are sinking even lower into the ground.
Breathing in and out.
Your calves are sinking into the ground just a little bit lower.
Your knees a little bit lower.
Your thighs and your belly sinking a little bit further into the ground.
Your back and your chest.
Your shoulders and your biceps,
Your elbows and your forearms all sinking lower with each breath you take.
Your wrists and your palms and every finger that is on your hand sink lower into the ground.
Your neck,
Your jaw sinking lower into the ground.
Your cheeks and your nose,
Your eyelids and your eyebrows,
Your forehead and your scalp sink lower into the ground.
Feel a sense of grounding around your entire body.
Allow yourself to go into your own mind and imagine you are standing in the middle of the woods.
The trees are swaying all around you.
You can feel the soft breeze floating against your cheek.
There's birds in the distance chirping.
Hear the leaves rustling from the wind as it blows.
Feel the heat and the warmth from the sun that's beaming down towards you.
It's coming through all the trees and all the little windows created by the branches.
The blue sky is filling in everything you can see beyond.
It's a bright blue sky.
The ground is soft.
Feel the ground beneath your feet.
You walk over and stand by a rock and look over out into the water.
You see some trees in the water that have fallen.
You hear the crashing of waterfalls.
You can feel a slight mist hit your face.
Take a deep breath in.
Breathe in all the fresh mountain air around you.
Take in all the senses.
Feel the warmth from the sun.
Hear the water.
Hear the leaves.
Feel the ground beneath your feet.
From here,
Envision that a bright light is swirling all around your heart.
Whatever color light feels best for you.
Feel this swirling,
This light protecting your heart.
This light continues down your belly,
Down your back,
Down your legs,
In your feet.
It continues past your feet and starts to go into the ground.
This beautiful bright light is like a rope and it's going to help you root yourself into the earth.
This light goes deeper and deeper down.
It continues going through anything that is in its path until it reaches the center of the earth.
This beautiful rope light anchors on to the center of the earth.
It ties a knot to help keep you secure so you know you are always supported.
Follow this rope from the center of the earth all the way back up to your heart.
Go along the journey through all of the dirt and the ground,
All the rocks it passes through your toes,
Your feet,
Your ankles,
Your calves,
Your knees,
Your thighs,
Your belly and your back,
All the way to your chest where it connects back to your heart.
At your heart,
This warm light continues to swirl around,
Protecting your heart even more.
The feeling of this protection encourages you to bring your arms up over your head in Mountain Pose,
Reaching out towards the sky.
You feel your chest lifting,
Your shoulders down,
Your back.
This light that is swirling all throughout you is reaching through your arms.
It goes from your shoulders to your arms and your elbows,
Your palms and past each fingertip.
This light continues to swirl beyond and goes through the trees to reach the sky.
It goes past the clouds and it swirls even higher.
It reaches the sun and it ties itself around it,
Creating a second anchor.
Follow the rope back down to your heart through the clouds and the trees,
Through your fingertips and your arms and your shoulders to your chest where it can connect back to your heart.
Feel the heat from the sun coming down the rope through your body.
The temperature might change as you continue to follow this rope through you all the way down through the ground,
Going to your anchor within the earth.
Once you get down to the center of the earth,
Follow the rope all the way back up to the sun.
Feel the temperature change as we go up and down your body.
Take your time.
Try going different pieces.
Try going fast and then slow to find out what piece is just right for you.
Feel the heat from the sun coming down the rope through your body.
Wherever you are on your journey on the rope,
Start to bring you way back towards your heart.
As your beautiful light stops at your heart,
Feel all the tension melt off of you that is still there.
Slowly bring your awareness back to your body.
Vision that bright light start to flicker all around your body.
Feel this new grounding energy swirl throughout each area of your body as it touches it.
Starting at your head,
Through your arms,
Through your chest,
Down your back,
Into your belly,
Down your legs,
And all around your feet.
Bring your arms up to your chest and place them over your heart.
Take a deep breath in for a count of four and exhale for a count of four.
Move your arms to give yourself a big beautiful hug.
As you inhale,
Imagine that you are breathing in fresh air,
New beginnings,
And growth.
As you exhale,
Imagine that you are releasing any tension that is still within your body that you no longer need.
I invite you to bring your palms together and raise them to your third eye.
Take a deep breath in through your nose and out through your mouth.
Namaste.
