Hi,
And welcome to your practice.
Today I will be guiding you in a grounding guided visualization.
I love to use essential oils in my practice as a way to enhance the experience and harness the power of these incredible gifts of the earth.
Today I invite you to use a grounding blend called balance,
Which is a combination of tree oils and roots.
If you don't have balance,
You can grab any other tree oil or root,
Such as black spruce,
Whole wood,
Cypress or beddiver.
If you don't have essential oils,
Don't worry,
Just keep your attention on the breath and follow the visualization.
For this meditation I invite you to stand.
If you can,
Remove your shoes and socks and just stand in a comfortable place.
If you prefer to sit,
No problem,
Just imagine yourself standing barefoot.
If you're standing,
Make sure that your feet are hips distance apart.
And if you're sitting,
Just make sure that your feet are firmly pressing onto the floor.
Now if you're using the oils,
Put a drop of balance or the oil of your choice in your hand and start to rub both palms together.
Maybe you can start to close your eyes.
As you bring your palms,
Bring your attention to the heat that you're creating in your hands.
And now stop rubbing and bring your palms in front of your eyes and take one deep full inhale through the nose.
And exhale out through the mouth.
And do this a few times,
Really feeling the sweet aroma from your hands coming in through the nose and then exhaling out.
Great.
Just do it a few more times at your own pace.
And now whenever you're ready,
Just release both hands down.
Maybe you place the hands and the arms by your side or over your lap if you're sitting.
Now I just want you to bring your attention to your breath,
To the air coming in through the nostrils,
Filling your lungs and then out through the mouth.
As your eyes are closed,
Start to imagine to be a young tree in the middle of a forest.
Trees live in the present moment.
They're not in a hurry.
They're stable.
And this grounding blend of oils strengthens a connection with the lower body and the earth.
And these connections are especially important when the upper faculties have been overused due to excessive thinking and speaking,
For example.
And this blend of oils really reminds us that in order to realize our dreams,
We must stay focused on a goal until it is actualized in the physical world.
Now let's take one deep inhale together through the nose,
Exhaling out completely.
And keep visualizing a beautiful forest around you.
Maybe it's sunny and you can feel the sun and the warmth on your skin.
Trees teach us to ground our energy and to manifest our vision with the patience of a tree.
Tree oils provide us inner strength and fortitude.
Now as you inhale,
Bring your attention to your feet.
Maybe spread the toes.
Feel the contact of your feet with the floor.
And then start to relax your feet,
Your toes,
Your ankles.
And even if you are standing,
Can you relax your knees,
Your hips?
And then again,
Imagine yourself as this beautiful young tree.
Your trunk and branches are flexible,
But your roots are deep and strong.
Feel your back relaxing as your spine lengthens and the muscles relax.
Feel the tension leaving the body.
You inhale this crisp and fresh air from the forest and you exhale tension.
Now with each inhale,
Bring your attention to the contact of your feet with the floor.
And again,
Imagine the roots growing strong and anchoring you to the ground.
Now imagine a gentle breeze blowing.
The leaves on the trees shift and sway in the soft wind.
And you move with the breeze.
You are flexible.
Because your body is fully relaxed,
So you can just gently move,
Bend your branches,
But still feel anchored to the ground.
And now bring your attention to your roots.
They are connecting you with the earth.
And you feel strong,
You feel stable.
You inhale new fresh air through your nose and you exhale and ground even more.
And now keep going for a few minutes on your own.
Bringing your attention to the air coming in through your nostrils.
And as you exhale,
You ground with your roots.
You keep visualizing your beautiful tree growing stronger.
And if at any point your mind starts to wander,
Just gently notice a thought and let it go.
Go back to your breath and your grounding energy.
Environmental waterloads continue.
Inhaling,
You fresh air.
And exhaling,
Grounding with your roots,
Reaching the center of the earth.
And now I invite you to bring a mantra to your mind.
A mantra is simply a phrase that we repeat over and over to give our mind an anchor,
Something to bring our attention to.
And today's mantra is going to be,
I am rooted but I flow.
And so you just start repeating this phrase in your mind,
I am rooted but I flow.
At your own pace,
As slowly or as fast as you need.
And again if you start to wonder or if you lose your mantra,
Just notice,
Don't judge whatever thoughts popped up into your mind.
Just let it go and simply go back to your mantra.
Taking one deep inhale through the nose and exhaling out.
I am rooted but I flow.
But I flow.
I am rooted but I flow.
I am rooted but I flow.
I am rooted but I flow.
And now gently let go of the mantra and notice how you feel.
Maybe you feel more calm,
Maybe you feel relaxed,
Maybe you feel energized.
Just take a few moments to just notice what's happening in your mind.
And exhaling out.
Two more times.
Your own pace,
Just inhale,
Maybe your spine grows taller.
And as you exhale you let go.
Your shoulders relax.
Your eyes are relaxed.
And then gently whenever you're ready start to bring movement back into the body.
Maybe you wiggle your toes,
Your fingers.
You bend your knees if you were standing.
And slowly opening your eyes and coming back into your room.
And again just notice how you feel after this short meditation.
Hopefully more grounded and calm.
Having gratitude for yourself for taking the time to practice today.
And remember that at any point whenever you feel like your energy is scattered or you need to ground yourself,
You can go back to your meditation,
Maybe the oils,
And just place one drop in the palms of your hands.
Feeling and finding a more grounded place.
