A Microdose Meditation for More Resilience (Root to Rise)

<p> Hey there. It's Michael. On Mondays, I love sharing a microdose meditation with you so you can start the week off on the right foot. And today's meditation you can find on my Pause, Breathe, Reflect app, which you can download for free. And it's all about getting grounded. Rooting to rise, if you will. So when you're ready, you can settle into a comfortable posture.</p>
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<p>If it feels safe to do so, you may wish to close your eyes. Of course, you can keep them open or have a soft gaze. And we'll drop in And we can begin by taking some deep inhales and slow releasing exhales</p>
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<p>Inviting your body to feel grounded, stable</p>
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<p>And as you settle into the natural rhythm of the breath, you may wish to envision your mind, body, and heart coming into alignment Feeling strong, rooted</p>
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<p>And you may wish to offer your attention to the body, inviting it to let go of what needs to be let go of</p>
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<p>And you may wish to envision yourself as a mighty oak tree, strong in its core, rooted in the ground</p>
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<p>With branches reaching high up into the sky</p>
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<p>And we'll use the power of mantra to bring forth your strength, your resilience by rooting down like a mighty oak so your branches can rise up into the great sky As you breathe in, I invite you to repeat, "Rooting." And as you breathe out, repeating, "To rise." Breathing in, rooting Breathing out to rise.</p>
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<p>Rooting</p>
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<p>to rise.</p>
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<p>And I invite you to take space to repeat these on your own</p>
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<p>And envisioning yourself rooting down and rising up</p>
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<p>If your mind has wandered off, simply notice and come back to the breath. Come back to your mantra. Rooting To rise</p>
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<p>Rooting to rise</p>
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<p>Allowing this feeling of rooting down and rising up to ripple throughout your whole body</p>
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<p>Feeling grounded, strong, resilient as you confidently rise up to your next level</p>
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<p>As we round out this pause, breathe, reflect moment, I invite you to ease the imagery and come back to the breath</p>
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<p>When you're ready, you can begin to ease your attention. You can open your eyes if you had them closed, and maybe give your fingers and toes a little wiggle. And may our practice together benefit all living creatures. I hope you found this meditation to be meaningful, and if you did, I would love it if you shared it with a friend who might also benefit from it.</p>
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<p>You can find this meditation, as well as over 700 different microdose meditations, on my Pause, Breathe, Reflect app, which is free to download in Apple's App Store and on Google Play. And until Wednesday's episode, let's remember to celebrate our scars as golden symbols of our strength and resilience. And don't forget to have fun storming the castle.</p>