Bring attention to the body.
Take note of any tension that may be present,
And if possible,
Let it go.
There may be tension in the face,
In the neck,
In the shoulders.
Bring a sense of acceptance to whatever tension cannot be let go of.
Let go of any tension that may be present,
And if possible,
Let it go.
Not so alert to create discomfort,
And try to assume a posture that is comfortable,
But not so comfortable that one might get sleepy.
Something in between.
A middle path.
Bring attention to the touch points beneath the body,
The places where the body makes contact with the earth,
Beneath the feet,
The legs,
Or the back.
Bring attention to the touch points on top of the body,
Places where objects make contact with the body.
This could be clothing,
Jewelry,
Hair,
Other parts of the body,
Or even the air touching the skin.
Turn attention towards touch points within the body,
Beneath the skin,
Sensations from the inside.
This might be sensations of breathing or digestion,
Sensations within the muscles or the joints,
Maybe even the heartbeat.
All of these sensations together,
The touch points beneath the body,
The touch points on top of the body,
The touch points within the body,
All of these sensations together can give a sense of the whole body.
Allow attention to hold these sensations together,
Just this body sitting or lying down here right now.
And having established embodied mindfulness,
We will now move into contemplation of the elements.
Beginning with the head and moving downward,
Bring attention to the earth element,
The hardness and solidity of the body.
Scanning from the head to the face to the neck,
Earth element.
From the shoulders to the upper arms to the lower arms and the hands,
Earth element.
The front of the torso,
The back of the torso,
The hips and the groin area,
Earth element.
The upper legs,
The lower legs,
The feet,
Earth element.
Contemplating this whole body as composed of the earth element,
Not me,
Not mine,
Not I.
Beginning with the feet and scanning upward,
Bring attention to the existence of the water element,
The wetness,
Dryness,
And cohesiveness of the body.
Starting with the feet,
The lower legs,
The upper legs,
Water element,
The groin,
The hips,
The back of the torso,
Front of the torso,
Water element,
The hands,
The lower arms,
The upper arms and shoulders,
Water element,
The neck,
The face,
And the head,
Water element.
Contemplating this whole body as composed of the water element,
Not me,
Not mine,
Not I.
Starting again at the head and scanning downward,
Bring attention to the fire element,
The warmth or coolness or everything in between.
Starting with the head,
Moving into the face,
The neck,
Fire element,
The upper arms,
The lower arms,
And the hands,
Fire element,
Front of the torso,
Back of the torso,
Hips,
And groin,
Fire element,
Upper legs,
Lower legs,
And feet,
Fire element.
Contemplating this whole body as composed of the fire element,
Not me,
Not mine,
Not I.
And beginning again with the feet and scanning upward,
Bring attention to the air element,
The movement or stillness of the body,
The space within the body,
The way that air becomes part of the body.
Starting with the feet,
Moving into the lower legs,
The upper legs,
Air element,
The groin,
The hips,
The back of the torso,
The front of the torso,
Air element,
The hands,
The lower arms,
The upper arms,
And shoulders,
Air element,
The neck,
The face,
And the head,
Fire element,
The upper arms,
The hips,
The back of the torso,
The hips,
The back of the torso,
The lower arms,
And shoulders,
Air element,
The hips,
The back of the torso,
And shoulders,
Air element,
The hips,
The back of the torso,
And shoulders,
Air element,
Earth element in,
And earth element out,
Water in,
Water out,
Fire in,
Fire out,
Air in,
Air out.
Our life depends on this intimate but impersonal exchange.
Not me,
Not mine,
Not I,
Not me,
Not mine,
Not I.
Letting go of any specific attention to the elements,
But maintaining a sense of embodied mindfulness.
Allow attention to rest with what is,
With whatever happens to be arising just here,
Just now,
Just like this.
Continue to practice in this way.
