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Thank you for meditating with me today!

Meditation Script:

Today we’re going to focus on creating a sense of safety, stability, and connectedness to

your physical self and space. Find a seated position, where you are as upright

as your body allows, relaxing your face and shoulders while feeling a gentle

lift at the crown of your head and sternum. Feel free to keep your eyes open or

closed during this guided meditation.

Enjoy a few deep breaths in and out through your nose. Feel a full expanse through belly

and ribs as you breath, and a gentle pulling in and centering of belly and

ribs as you fully breathe out.

Bring your attention to your root chakra, often described as a wheel of energy at the

base of your spine, right above your tailbone. Imagine a clay-red spiral of light

rooting you to the earth. Feel the connection of your sit bones to the support

beneath them. Imagine that spiral of clay-red light circling round the spaced

at the back of your hips just below your lower back, spiraling down and around

your tailbone, then moving down into the earth, creating a foundation where your

can sit with stability and ease. Bring awareness to the muscles at the back of

your hips, your glutes down to the back of your thighs, then around your outer

thighs to the front, then to your inner thighs. Bring awareness to your knees—inner,

outer, front, and back of your knees. Notice the lower part of your legs—calves,

shins. Bring awareness to your ankles, tops of your feet, bottoms of your feet,

toes.

Bring awareness to how you feel in the space you occupy in this moment. Aware of your

connection to your body, also become aware of your connection to place. Notice what

thoughts and emotions arrive in this moment, in this space. Breathe. As you

breathe in, imagine bringing air in as a glowing clay-red spiral from your toes

to the base of your spine. As you breathe out, imagine sending that spiral down

from the base of your spine, through your hips, legs, feet, and out through

your toes.

Gently repeat to yourself, as it is true for you, “I am safe in this place. I am safe in this

moment. I am safe in my body.” Again, as it is true for you, and whatever is

true for you in this moment and in the space, repeat to yourself, “I am safe in

this place. I am safe in this moment. I am safe in my body.” Find a deep breath

in, deep breath out.

Bring your awareness once more the support beneath your seat. If seated on the ground,

bringyour fingers to the ground at either side of your hips. If seated in a chair,

bring your fingers to either the arms or sides of your chair. Move through your

day or into rest feeling grounded, stable, and connected to your physical self

and space.

Thank you for meditating with me. Peace.