Since today is Earth Day, I figured it’d be a good time to post about a small, simple daily meditation that I use to start my day.

It’s a combination of a grounding exercise and a planet-healing. You don’t need anything to do it, other than a comfortable, quiet place to sit (or even lie down) and five or ten minutes to spare. It’s based around the incredibly important role that fungi play in every ecosystem.

The Fungi

Though we often picture mushrooms when we imagine fungi, fungal fruiting bodies make up a tiny portion of the whole organism. Beneath them, spread out in a web, is a vast network of mycelium. The hyphae spread out like thin threads, transporting nutrients, secreting enzymes to break down organic matter, and supplying nutrients to the plants that depend on them. Everything in the world relies on fungi for survival, in one form or another. They secrete carbon dioxide as part of the carbon cycle, and can break down almost anything that isn’t actively toxic to them — even plastic, petroleum, or pesticides. Some fungi turn carbon into melanin, a very stable carbon-containing compound, while others help soil retain moisture. Certain fungi increase soil aggregation, potentially increasing soil carbon storage.

Still, fungi respond to a very careful natural balance. While the soil is a carbon sink, soil fungi also return carbon dioxide to the air — especially in situations where elevated levels of carbon dioxide encourage plant growth, increasing nitrogen demand and upsetting the delicate balance of carbon and nitrogen. Fungi can be vital environmental allies, but the balance needs to be preserved.

Soil fungi don’t just comprise one or two species, either. Every patch of soil could be a host to a thousand distinct species. Just like the natural microflora of the body shift and change in response to illness, stress, diet, and medication, different stressors affect how these fungi grow, compete with each other, and evolve.

It’s never been more clear that protecting the planet means preserving all of the microscopic activity below the soil, not just the plants and animals above.

The Meditation

To begin, position yourself comfortably. Let your shoulders drop. Relax your jaw and the muscles around your eyes. Unclench your hands, and let them rest softly in your lap.

Inhale deeply, using your diaphragm and pushing out your belly to take in as much air as you can. Breathe in for a count of four, gently hold your breath for a count of three, and exhale for a count of seven. Repeat this three to five times.

Visualize your energy reaching from the base of your spine, through your seat, the floor, and into the soil. You don’t have to go far below the grass here — once your energy reaches the ground, let it spread out like the roots of a tree. Picture the filaments of your energy reaching through the soil, touching the filaments of mycelium that connect everything. Let your roots engage with the hyphae, gently befriending. When you have spread your energy as far as you can, begin sending a stream of loving light down through your roots.

Don’t worry if you don’t know all of the ins and outs of your local soil’s chemistry. Visualize your energy stimulating where it is needed, calming where it is needed, and balancing where it is needed. Visualize the soil fungi doing their microscopic jobs to break down what is no longer needed, and return it to the earth in a usable, nourishing form. Let your contact with the living soil recalibrate your energy, grounding you.

Continue this visualization for as long as is comfortable for you. When you are ready, gently withdraw your energetic roots from the soil. Open your eyes, stretch your limbs, and go about your day with a renewed awareness of how our actions affect everyone — and everything — around us.