For this exercise, you will need a quiet space and anything that will make your body comfortable (pillows, blanket, yoga mat, etc.).

Ground

• Sit or stand comfortably.
• Place one hand on your heart and one on your lower belly.
• Take a slow breath in through your nose… and exhale through your mouth.
• Imagine roots growing from your feet deep into the earth, steady and supported.

Receive

• On your next inhale, imagine warm, steady energy rising up from the earth through those roots.
• Let it fill your body, settling in your heart like a soft golden light.

Cultivate

• Bring to mind a feeling of love, gratitude, or compassion.
• Let that feeling gently expand in your chest.

Send

• As you exhale, imagine that golden light flowing out from your heart.
• See it moving beyond your body, spreading into your home, your community, and then outward into the world.
• Silently say: “May all beings feel supported, safe, and loved.”

Close

• Take one final deep breath.
• Feel your roots still connected to the earth, your heart still warm.
• Gently return to your evening.