You believe that a more heart-centered, rooted presence will not only be powerful for yourself, but will also make you a safe haven for those you care about most. You are looking for a practice to help with cultivating this practice for yourself, but you are unsure where to start.

This is a meditation John guided for powerfully grounding yourself by rooting into the earth and nourishing from the sky. From here, you will embody a strong, purposeful presence and make a commitment to bring the still, deep energy of your core heart, the rich connection to the earth, and the clean, fresh energy of the bright blue sky to everything you do.

If you want to cultivate a heart-centered, rooted presence, this 9-minute practice is a great one to integrate into your daily routine.

Sit on a chair with your feet placed squarely on the ground. Bring your hands to your upper thighs. Pull your navel in slightly so that your sacrum tips down directly toward the earth, creating a grounded tripod between the soles of your feet and your sacrum.

Begin to take smooth, deep breaths through your nose and down into your lower abdomen. Let every exhale root your energy down through your sacrum and the soles of your feet into the layers of rock beneath you, pressing your energy deep into the earth. Imagine your energy like the roots of the Tree of Life, spreading out and down.

Root even further into the earth with every exhale. Let these roots, especially through your sacrum, become strong. Press the energy from the base of your heart down into the earth. So you begin to root down your entire lower body, from the base of your heart to your feet.

Then let every inhale fill you with life and enliven your heart. Bring your awareness to sparking a current or hum of electricity in your heart.

Now take a few breaths with the texture of "I Am Here." Let your body take that shape. "I Am Here To..." (Ex. bring more consciousness and love, spread light, bring truth, etc.) As you do this, continue to spark electricity in your heart and imagine that you are so rooted that from the bottom of your heart, down through to your feet, is underneath the earth.

Then bring your awareness to the top of your heart, which has an entirely different frequency. Lift your hands up to heart level with your pinky fingers facing your heart and palms facing the sky. Without losing any of the deep rootedness from the base of your heart to your feet, lift your heart high and pull the clear, clean and fresh energy of the blue sky into the top of your heart.

Then let every exhale spread that fresh clean energy through the back of your heart, through the back of your upper spine, through the back of your head, and into your brain, the third eye and the crown chakra.

Now feel that the bottom of your body is earth and the top of your body is bright blue sky. Let every exhale expand the blue sky feeling from the top of your heart to the crown chakra, and also root deeper into the rich, red earth. Install this body-mind memory into your nervous system, so that at any point throughout the day, you can ground yourself into the infinite source of light above you and the earth beneath you.

Then bring your hands out in front of your heart with palms facing in toward you, as if you are holding a ball. Allow your heart energy to fill that space, feeling your heart strong and powerful. Then feel into the space in the center of your heart that is very still. Spend a few moments dropping into this core, unchanging, infinite space in the center of your heart.

From here, make a commitment to bring the still, deep energy of your core heart, the rich connection to the earth, and the clean, fresh energy of the bright blue sky to everything you will do today.

Give yourself, the earth, and the sky a bow to close the practice.

Disclaimer: Although anyone may find this practice to be useful, it is made available with the understanding that we are not engaged in presenting specific medical, psychological, emotional, sexual or spiritual advice. Nor is anything in this practice intended to be a diagnosis, prescription, recommendation or cure for any specific kind of medical, psychological, emotional, sexual or spiritual problem. Each individual has unique needs and this practice cannot take these individual differences into account. Each person should engage in a program of treatment, prevention, cure, or general health only in consultation with a licensed, qualified physician, therapist or other competent professional. Any person suffering from a sexually transmitted disease or any local illness of his or her sexual organs should consult a medical doctor and a qualified instructor of sexual yoga before practicing the sexual methods described in this practice.