There is no particular posture you need to be in,
Just sit comfortably,
You can try it lying down if you prefer.
And to begin with the first element of earth,
We are going to become more aware of what is happening in the body right now.
So having a quick scan through the body,
Noticing what sensations are there for you.
As much as possible adopting a neutral approach,
Just being interested to see what sensations you can become aware of.
They may feel uncomfortable or pleasant,
But the idea is really to get the basic sense of that feeling of energy or sensation,
Locating it in your body.
Getting a sense of how you feel and how the body feels,
The energy of the body right now and the sensations throughout the body.
So by connecting to the body,
The body is always in the present moment.
So if we are aware of the body,
We are joining the body right here and now,
And literally touching the present moment through the body.
So that feeling of coming to rest within the body,
Really inhabiting the body,
Feeling the body.
Allowing yourself to be fully present within the body and noticing how that feels.
So now I invite you to particularly pay attention to the sensations in the body where your body is in contact with something.
So maybe starting with the feet and noticing the sensation of connection between your feet and the floor.
Really exploring,
Becoming aware of that sensation of contact and connection.
And then feeling all the points of connection between the body and the chair or whatever you are sitting on.
Getting a sense of that feeling of connection and contact.
Beginning to ground ourselves in the body through that connection.
Now I would like you to feel the weight of your body,
The heaviness or the lightness.
Getting a sense of the weight of your body right now.
And notice how that weight is being held and supported through those contact points.
So that feeling of connection is also that feeling of being held and supported as you allow the full weight of your body to be held.
So noticing those points of pressure,
Maybe of warmth as you connect with the ground.
And you allow the ground to completely take and support the weight of your body.
Connecting with the body,
With the ground and with this present moment.
Coming to rest,
Coming home,
Allowing yourself just to be with the body,
Connected to the ground.
And as we become more sensitive and aware to this feeling of weight,
The heaviness or lightness of the body,
Realizing that that is the pull of gravity,
The gentle pull of the earth on your body right now.
So without any need for visualization or imagination,
We can immediately and literally and very tangibly feel this connection with the earth.
By simply feeling that pull of gravity on the body from the earth.
And surrendering to that feeling,
Allowing your body to be held and drawn towards the earth.
Feeling that stability and that inner strength and that security of being directly connected to the earth right now.
Feeling that physical sensation in the body that is always there in every moment.
And now we are simply allowing that sensation to enter into our awareness,
Becoming more sensitive and alert to that gentle pull on the body from the earth.
And we can scan through the body and just notice if there is any areas of tightness,
Of tension,
Of holding on.
Maybe in the shoulders,
The jaw,
The lower back or the legs,
Maybe in the hands.
And see if we can just consciously have that intent to release,
To let go and allow the body to be supported,
To be held by the ground,
The floor and ultimately the earth.
We can release that tension,
Allow it to flow out of the body through those points of connection,
Through those contact points.
And the more relaxed we allow the body to become,
The more we can feel the energy of the body,
The more we can become fully present with the body.
And eventually with patience and time you may find the mind begins to settle and reflect these qualities of the body.
Reflect the stillness,
The presence and the connectedness of the body.
And the mind can feel as supported and secure as the body connected to the earth.
So moving on to the second part of this video.
We're going to take this meditation into the element of air,
So becoming more aware of our breath.
So noticing how you're breathing right now and really feel the breath,
Feel the sensations of the breath in the body,
Feel the movement it causes in the body as you breathe in and out.
And we don't need to make any effort to change the breath in any way,
Just allow your breath to breathe as it is.
You can notice the speed,
The depth,
But you don't need to try and change it in any way.
But we can enjoy the breath as it is,
Enjoy that rise and fall,
That continuous flow of the breath.
See if you can follow the full cycle of the breath.
So catching with your attention that point when the in-breath begins and following the breath in to that point of transition as the out-breath begins and following the breath out.
And being alert so you catch the beginning of the next in-breath and follow that cycle again.
And each time you breathe in for the next few breaths,
Have that feeling of really allowing the breath in without any restraint.
So noticing if there's any tensing or holding back,
Just have that intention of allowing the breath in fully and really notice how that feels to allow the breath in.
Feel the breath enter the body.
Allowing the breath in each time.
Feeling how the breath gives the body life.
Enjoying the breath each time you breathe in.
And now for the next few breaths,
Becoming more aware of the out-breath and have the intention of letting go,
Of releasing the breath.
Really notice how that feels in the body,
That sensation of release,
Of letting go.
And any tension still there in the body.
Just noticing if that begins to ease and release as you consciously release and let go of the out-breath.
And as we allow the breath in and let go as we breathe out,
We can begin to get a sense of the flow of the breath,
Flowing freely into the body and flowing freely out of the body.
Enjoying the free flowing breath in and out,
Rising and falling.
Each breath relaxing the body and calming the mind.
Allowing and letting go and enjoying the flow.
And noticing how you don't have to make any effort to breathe,
You don't have to remember to breathe or choose to breathe.
The breath happens naturally,
Spontaneously,
And we're simply allowing the breath to happen without restricting the breath and without holding on to the breath.
Allowing it to flow through us.
It's as if the body is being breathed by the breath.
It's not me doing the breathing,
I'm simply being aware of the process.
Holding that awareness of the breath,
Allowing the breath to do all the work.
So for the final part of the meditation,
We can bring the two elements together.
So the first element of earth and the connection with the body,
And the second element of air and the breath.
So be aware of the whole body,
How your body is feeling right now.
And feeling that connection,
Those points of contact.
The energy and sensations within the body.
The stillness and the presence of the body.
And feeling the breath in the body.
Feeling the rise and fall of each breath in the body.
Allowing the breath to flow freely through the body,
And enjoying the sensations of the body as the breath continues.
Feeling the connection between your body and the body of the earth,
Through that feeling of gravity gently pulling,
Creating that sensation of weight in the body.
And feeling that connection between your breath and the breath of the earth,
The air.
And allow the air to breathe your body.
Feeling grounded to the earth and connected with the breath.
Filling your awareness with the simplicity of this present moment.
Filling your awareness with the sensations of the body and the flow of the breath.
Allowing the breath fully into the body.
And allowing your awareness and your presence fully into the body.
Feeling the aliveness of the body.
And feeling the breath that sustains that life.
So as we bring the meditation to a close,
Just remember that you can keep this simple awareness going.
As you come into movement and interaction,
Just checking in with how the body is feeling as you go about your daily activities.
And notice how you are breathing throughout the day,
Just checking into the breath.
Noticing if the breath isn't flowing freely,
If you are restricting the breath coming into the body or holding onto the breath.
And just remember how you can allow the breath in and let go as you breathe out.
And allow the breath to flow freely again.
And using this awareness of breath and body to simply connect directly with the present moment.
And using that as your base,
Your grounding for all your activities.
Enjoying the stillness of the body and the flow of the breath.
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