Welcome to the Breath and Movement Guided Meditation Journey to balance the elements that touch us and unlock their power within,
Connect with your healing and creative energies.
Let's start with the Earth element.
Take a moment to settle into your body,
Feeling the support beneath you,
Bring the attention to the base of your spine,
Anchor your breath there.
With each breath,
Allow yourself to arrive fully into this moment.
Feel the strength and stability of the ground holding you.
With each breath,
Let your roots grow deeper,
Drawing up the energy and vitality of the Earth.
This energy is warm,
Nourishing and grounding.
Feel it rising through your roots,
Into your feet and up through your legs,
Filling your entire body with a sense of support and connection.
Allow this sensation to remind you that you are held and supported by life itself.
Let's start with the square breath.
It's a grounding breath where we're inhaling for the count of 4,
Holding the breath for the count of 4,
Exhaling for the count of 4,
And then holding the breath out for the count of 4.
Take a moment to observe the changes in your body,
In your state,
And start slowly getting up.
Imagine the Earth energy as a deep,
Slow pulse.
With each beat,
It sends waves of love and stability through you.
Allow yourself to synchronize with this rhythm,
Feeling more and more connected.
Start moving your body with this delicious,
Earthy sensuality.
Feel free to explore any variation of squats,
One of the most grounding moves and postures.
Shallow or deep,
Possibly swaying or circling your hips as you squat,
Pulsing with the heartbeat of the Earth.
Keep exploring this delicious sensual movement connected to the steady sensual rhythms of life held by Earth with love,
Support,
And sweetness.
Imagine Earth energy awakening your sensuality,
Reminding you of the pleasure in being fully embodied.
Let this moment be a celebration of your physical presence,
Your connection to nature,
And the beauty of life,
And coming back to a comfortable seated position.
Sending your gratitude to the Earth element,
Let's now invite the energy of the water element.
Welcome to the sacred space,
A place where we honor the flowing sensual and creative energies of the water.
It represents our emotions,
Our capacity to feel deeply,
And our ability to flow with life's currents.
It's graceful,
Receptive,
Mirroring the essence of the feminine within us.
Let's join into this fluid energy to connect,
Release,
And embody our inner flow.
Find a comfortable position,
Allow your body to settle,
Your eyes to gently close,
And your breath to soften.
For the water breath,
We are going to perk our lips like we are drinking through a straw.
Let's sip one breath per second until your lungs are completely full,
And then exhale when you need to exhale.
And one breath per second.
Perk your lips and start sipping.
One breath per second.
We are breathing in prana,
Seeping that life force energy,
Renewing the body,
Purifying.
When your lungs are full,
Feel free to exhale.
Continue.
One breath per second.
Feeling up your body with prana,
Purifying your energy field.
When you are ready,
Feel free to start getting up slowly,
And getting ready for the movement part of this water meditation.
You are becoming fluid,
Flowing like a stream.
Imagine your entire being transforming into this water element.
Allow your body to start flowing with the music.
Let it gently guide you as we work on you through the river banks.
Swaying,
Circling,
Swirling.
Let waves of joy and pleasure move through your body.
Give yourself permission to simply be with whatever arises.
Letting it flow through you.
I am inviting you to explore different moves.
Maybe waving your body,
Circling,
Drawing figure eights with your hips or ribcage.
Gently ground into a comfortable seated position.
Sending your gratitude to the water element.
The fire element represents transformation,
Connects us to the willpower.
It represents connection to the spirit.
It is the energy that drives us forward,
Illuminates our path,
And burns away what no longer serves us.
Embrace the transformative power of fire.
Awaken your inner strengths.
Connect to the divine flame within.
Here,
I am inviting you to find your navel point,
Which is just below your belly button.
And as you continue your natural breath pattern,
On the exhale,
Draw that navel point towards the spine.
With the strength,
With the force,
With the power.
And on the inhale,
Relax your belly and just receive the prana.
You can start slowly,
And when you are ready,
Bring more intensity and pick up the pace.
Exhale,
Inhale,
Draw in,
Relax,
Draw in,
Relax,
Draw in,
Relax.
Keep going with this powerful breath.
Activating that power within.
Connecting with that navel center,
With the lower dantian,
With that fiery power within yourself.
Exhale,
Inhale.
Feel free to pick up the pace.
Keep pumping the belly.
To finish,
Take a deep inhale,
Suspend the breath for a moment,
And exhale,
Let it out.
Observe the changes in your body and in your mind,
And slowly get up to standing.
Feel into this fun music.
Bring the arms up and shake,
Shake,
Shake your entire body.
As it reaches your heart,
Notice how it transforms into a vibrant and loving energy.
Feel the warmth of this energy spreading through the fire,
Settled back into your navel point and solar plexus.
Feel the warmth within you as a reminder of your power and connection.
Sending gratitude to the fire element.
And let's invite the element of the elemental clarity,
Inspiration,
And communication.
As you're breathing,
Invite clarity into your mind.
Breathe in lightness,
Freshness,
And expansiveness.
Let the energy of fire be.
Let's start the air breath.
Inhaling fully through the nose,
Expanding the belly,
The chest,
The collarbones,
And suspend the breath.
As you're holding the breath in,
Start arching and rounding your spine,
Especially the upper area of the spine,
The ribcage.
Keep arching and rounding until you need to exhale.
Then slow down,
Exhale.
Take another deep breath in.
Holding the breath.
And as you hold the breath,
Arch and round your upper spine.
When you need to exhale,
Exhale completely.
Suspend the breath,
Arch and round the spine.
This breath work is very healing for our lungs.
Finish the last round.
And slowly bring yourself up to standing.
Allow your body to start moving with the sense of freedom,
Expansion,
Flow.
Open your arms and invite.
Invite the love and freedom into your heart,
Into your mind,
Into your body.
Air is ever-changing,
Never fixed.
It moves with ease,
Dances through trees,
Flows over vast landscapes.
Standing or taking down to the ground one more time.
I invite you to celebrate with the healing mantra RA-MA-SA-SA-SE-SO-HAN.
Mantra and dance express your joy,
Don't hold back.
Up and let the music move you into this dance.
