Meditation and Breath Work
Meditation and Breath Work for Grounding
The first part of the meditation is the Breath Work (Pranayama) a 4-4-4 breathing exercises.
Inhale for a count of 4. Relax the belly and breath slowly and deeply from the pelvic floor, filling the belly and chest. Hold the breath for a count of 4. Notice the "in-between" state of the breath. Then slowly exhale for a count of 4. As the chest falls, relax the shoulders. At the end of the exhale, draw the navel in towards the spine to push out (gently) the stale air in your body. Once then cycle is done, take a normal breath. Start the 4-4-4 breath count again and continue for 5 minutes.
After you have completed the breath work, and feel more relaxed and grounded. You are ready for the Visualization part of the meditation.
Imagine that you have roots growing from your pelvic floor. See the roots grow into the ground beneath you. Feel the roots connecting you with the Earth. After a couple of minutes, start to visualize the roots growing from your heart. See the roots as they travel down your body, anchoring you to Earth. With each breath, visualize the roots drawing up nutrients from the Earth. With each exhale, let go of anything that no longer serves you and give it to the Mother.
Allow your breathing to be slow and deliberate during the visualization. As you visualize, you may experience that your inhales and exhales become shorter and your breathing feels very subtle, as though you've stopped breathing.... And then you take a big breath! That is OK. Allow the breath to follow its natural rhythm. Allow your body to make the noises it needs to make. There is no "wrong" way to breath! Continue with the visualization for 10 minutes.
When you are done, be sure to give yourself 5-10 breaths to transition out of the meditation. Do not rush the process! Slowly blink your eyes open and smile. You're ready to continue on with your day, feeling renewed and grounded.
Namaste!
Growing your Roots Meditation
To begin, sit comfortably in a seated position. You can sit on the floor cross legged, on a pillow, or in a chair with your feet flat on the ground. Sit comfortably and tall with a straight spine. Allow your hands to relax on your knees or in your lap.The first part of the meditation is the Breath Work (Pranayama) a 4-4-4 breathing exercises.
Inhale for a count of 4. Relax the belly and breath slowly and deeply from the pelvic floor, filling the belly and chest. Hold the breath for a count of 4. Notice the "in-between" state of the breath. Then slowly exhale for a count of 4. As the chest falls, relax the shoulders. At the end of the exhale, draw the navel in towards the spine to push out (gently) the stale air in your body. Once then cycle is done, take a normal breath. Start the 4-4-4 breath count again and continue for 5 minutes.
After you have completed the breath work, and feel more relaxed and grounded. You are ready for the Visualization part of the meditation.
Imagine that you have roots growing from your pelvic floor. See the roots grow into the ground beneath you. Feel the roots connecting you with the Earth. After a couple of minutes, start to visualize the roots growing from your heart. See the roots as they travel down your body, anchoring you to Earth. With each breath, visualize the roots drawing up nutrients from the Earth. With each exhale, let go of anything that no longer serves you and give it to the Mother.
Allow your breathing to be slow and deliberate during the visualization. As you visualize, you may experience that your inhales and exhales become shorter and your breathing feels very subtle, as though you've stopped breathing.... And then you take a big breath! That is OK. Allow the breath to follow its natural rhythm. Allow your body to make the noises it needs to make. There is no "wrong" way to breath! Continue with the visualization for 10 minutes.
When you are done, be sure to give yourself 5-10 breaths to transition out of the meditation. Do not rush the process! Slowly blink your eyes open and smile. You're ready to continue on with your day, feeling renewed and grounded.
Namaste!
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