Ground Center and Attune Meditation
1. Begin by sitting comfortably with your feet touching the floor and your arms gently resting on your lap. Check in with your body and make any adjustments so that you can sit as comfortably as possible for the next 10 minutes. Notice how you are feeling at this moment.
2. Consciously relax your neck, shoulders and back making sure to adjust your posture so your spine is well aligned. Scan the rest of your body and soften any other areas of tension you notice. You may close your eyes or soften your gaze as you look forward.
3. Now focus on your breath. Slowly inhale refreshing clean air enriched with oxygen and brilliant golden white light. Envision the barrel shaped container of your lungs to expand vertically, from the upper chest to floor of the pelvis. Expand your chest horizontally, both left and right sides as well as, front and back. Exhale slowly, squeezing the lungs in all directions to fully expel the carbon dioxide and other wastes from your body. As you continue to breathe deeply, slowly, and consciously, visualize this elixir of beautiful air and light moving from your lungs to the organs, tissues, and cells of your body. Observe this energy replenishing and rejuvenating your entire being right down to the cellular level. Then, as you slowly exhale, imagine all the toxins and energies that no longer serve you being released from your cells, travelling to your lungs, and then exiting your body. (Repeat this cycle 3 to 5 more times.)
4. Next, draw your attention to the soles of your feet. Visualize them softening and merging with the ground so that there is no separation between you and the surface of the earth. Imagine roots, like those of a tree, slowly growing out of the soles of your feet. Observe the roots growing wider and moving deeper through the layers of the earth, towards the core of the earth. As your roots reach the core, deliberately anchor them firmly to a large rock or crystal that is uniquely yours. Take a moment to savor the powerful energy that is in the earth. Feel the dense, rich warmth flooding into your roots. Keep breathing deeply, and just be curious. You may notice the deep hum of the earth’s core, the colors of red and deep orange, the heaviness of your physical body, and a sense of safety.
Memorize what it feels like to be in the core of the earth. To be fully grounded and present. Know that your breath and intention can take you to this place at any time.
5. Now begin to pull the powerful earth energy up through your roots, through the layers of the earth and into the soles of your feet. Feel your feet glow with the warmth and radiant red colors of the earth. Let them become warm and relaxed. Fill your lower legs with red earth energy and slowly move this energy into your thighs so that your legs are glowing with radiant energy from the core of the earth. How do your legs feel compared to the rest of your body?
6. Imagine your body becoming the strong trunk of a tree. Pull the powerful red earth energy into your trunk and let it fill your pelvis and root chakra. Then move it up into your lower abdomen, seeing it turn orange as it enters the sacral chakra. Continue moving the earth energy up your torso to your upper abdomen, seeing it turn yellow as it enters the solar plexus. As you move the energy up into your heart, sense the color green and feel it opening your heart.
7. Connect to universal energy by visualizing branches with leaves growing out of the top of your head and reaching upwards to the source of universal light. Fill your leaves and branches with shimmering white divine energy. Flow this energy down into the top of your head, seeing it turn violet in your crown chakra and then indigo in your brow chakra. Continue bringing this brilliant light down into your throat and sense it turning blue. Bring this energy into your chest and mix it in a spiral with the earth energy that is still there. Send the energy from your heart, into your shoulders, down your arms and out your palms. Feel your connection to the earth and to universal source, continuing to flow energy from both through your body.
8. Take a deep centering breath and attune to yourself or your client. Bring your awareness back into the room, begin to move your fingers and toes and be aware of the energy flowing through your body. Notice how you feel now compared to when you started.
