Meditation: Connect. Feel. Ground.

I invite you to find a comfortable position where you can feel fully supported, releasing any need to actively sustain your body. Place one hand on your belly and the other one, softly, on your heart.

Begin by breathing deeply, filling your belly with air. Pause briefly when your belly is full, then exhale slowly through your mouth. Continue this deep breathing for 5-6 breaths, gently closing your eyes if you haven't already.

Now, slowly scan your body from the top of your head to the tips of your toes.

Bring your full awareness to each area, noticing any sensations— any tingling, the touch of clothes, any soreness, or whatever shows up for you.

If you sense tension, breathe more deeply, imagining the air soothing that part of your body, allowing it to relax.

Take your time with this step, ensuring your breath flows fully. Notice your belly rising and falling as you scan your body slowly, and with attention.

When you are done, return to your normal breathing rhythm and focus on the hand on your heart. Feel the connection and sensations around it. Inhale deeply, as if drawing air through your palm into your heart, then let it radiate throughout your entire body.

Sit in silence for as long as you need, feeling into any emotion that arises. With each emotion, get curious, without judgment. Name it, and if you can, identify where in the body it shows up; observe its qualities ("I feel excitement in my belly" or "a pang of sadness, heavy on my chest").

If facing a difficult emotion, as much as it is comfortable for you, don't turn away; recognize it, honor it, and show yourself compassion. You may even want to say aloud to yourself: "I am sorry you are going through this."

Breathe deeply, envisioning the air softening that emotion. Move your hand from your heart, place it on the area where you feel it arising, and affirm: "I am safe; I am supported." Allow the emotion to be, without getting too involved with it.

Breathe.

Bring your awareness to one emotion at a time, and take the time you need with each of them.

For the final phase, let your hands fall gently next to your body. Open your palms toward the sky, eyes still closed. Envision yourself as a beautiful, majestic tree.

Branches reach high, absorbing light that travels down through your being, turning into strong roots. Feel grounded, supported, and nourished.

As we conclude this meditation, remember you can return to this place of awareness and connectedness each time you breathe with intent, gently listening to your body and providing it the pause and care it needs.