Okay,
So wherever you are,
Come into a comfortable enough meditation posture.
As we all know,
It can be seated or standing or even lying down if you're feeling like that would support your practice.
And you can take a few deeper breaths and allow your eyes to close if that feels good for you right now.
And so as you breathe,
Scanning your internal state,
Your body and mind.
Then you can use your breath to bring some balance.
So if you're feeling particularly tired,
Then emphasize your inhale,
Taking a little extra breath.
If you're feeling agitated,
Worried,
Anxious at all,
Then really emphasize your exhale.
So take a nice long,
Slow exhale.
Just take a few breaths like that and letting your breath help to balance your mind and body.
And then allowing your breath to just soften into its natural rhythm,
However it is right now,
Today,
This afternoon.
Allow yourself to feel the contact of your body with the cushion,
Chair,
The floor.
Just feeling contact,
Pressure,
Tingling weight.
You can have a sense of releasing your weight to gravity.
And as you do that,
Feeling also the support of the earth.
And so then for some moments,
Allow your awareness to almost drop down beneath you into the earth.
Just a sense of the vast space of the earth spreading out beneath us.
Wherever we are,
Even if we're a couple stories up,
The earth is down there supporting.
And then we can get a sense of earth in our bodies.
The element of earth is experienced as hardness,
Solidity,
Softness,
Solidity and weight of our bodies.
This is not just a metaphor,
Metaphorical.
Very concretely our bodies are made up of earth,
Transferred to us through food.
All the cells of our bodies.
So allowing yourself just to explore in your own body weight,
Bones and muscles.
Just the sense of the solidity,
The form of your body.
Contact,
Edges.
And then you might just repeat to yourself if it helps you to stay connected.
Earth.
Earth element.
Earth.
Earth.
Earth.
Noticing how you experience earth element in your body right now.
Could you look at bird,
Right under Exactly,
Ther Street,
In one of the locations of the Earth that may not be developmentally spunt.
And now let's shift our attention to water element.
And so again,
First we can bring to mind a body of water that you love.
Stream,
A river,
Lake,
Ocean,
Pond.
We just rain.
Getting an image or felt sense like if you like to swim.
Getting an image and a sense of water on this earth.
And the nature of water flowing,
Liquid movement.
Water also has the quality of cohering.
There's a surface quality and water is added to earth.
It coheres,
Comes together.
And then bringing your attention into water element in your body.
So you can feel the liquid saliva in your mouth firstly swallowing.
Just the wetness.
Your mouth.
You might also feel the movement of your heart and the blood pumping through your body.
So the movement of water element.
Water also element is often described as giving us that quality of cohering,
So creating form,
Skin.
Just connecting with ways that flow,
Movement of water,
Cohering,
Wetness.
How you might experience that in your body right now.
Water element.
Again,
It's not a metaphor.
We know that our bodies are made up of 70% water.
All coming from the planet.
Aquifers,
Rain.
It's the same water.
Coming and going.
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