Welcome to this guided meditation to calm and center you.
I will be your guide today as we immerse ourselves in the natural world and allow the natural forces that are the four elements to surround us.
These powerful forces,
Water,
Earth,
Fire and air are with us every day in some form and they have the ability to calm and soothe our nervous systems.
The essence of these elements not only surround us,
They are also within us.
Let's tap into their powerful energy now and invite the energy of water,
Earth,
Fire and air to the core of our beings,
Allowing this power to blend with our own life force energy.
Find a comfortable seat with your spine lifting.
You can use the support of a wall or a chair.
Alternatively,
You can lie in Shavasana,
Corpse pose,
With a blanket to support your head and neck and a bolster gently placed beneath your knees to release your lower back.
You may also choose to cover your eyes with an eye pillow.
This will allow all the little muscles around your eyes to soften and release.
Now settle in your chosen position and begin to let go.
Let go of any tension in the jaw and allow your face to fully soften.
Release the shoulders,
The upper back and the lower back.
And lower back.
Let your abdomen soften and your legs become heavy and relaxed.
Your whole body is soft,
Comfortable and fully relaxed.
In this state of calm relaxation,
You are held by the earth beneath you,
Fully held and protected and ready to take a journey with the four elements.
Take a moment to bring your attention to your breath.
Notice how the cool air gently enters your body through the nose on the inhalation and slowly leaves your body warm and soft through the nose on the exhalation.
Inhale,
Exhale.
Inhale,
Exhale.
Each exhalation,
You move further and further into a deep and nurturing place of relaxation.
All your muscles are soft now and any tension has melted away.
Your breath is the gateway to stillness.
Now begin to see in your mind's eye a beautiful lake surrounded by tall,
Strong and majestic pine trees.
The water is crystal clear with a slight hint of shimmering blue.
The hue is amazing.
The surrounding trees and the blue sky with dazzling white,
Perfectly formed clouds are reflected in the water.
And you catch your breath,
The captivating beauty of this place.
The air is still and pleasantly warm,
But there is a crisp freshness to how it feels when you take a long breath in,
Filling your lungs with its invigorating energy.
The fragrance of the earth and the pine trees is exquisite here.
The land surrounding the jewel,
That is this clear,
Shining sapphire body of water,
Is green,
Lush and mossy.
It feels wonderful beneath your bare feet as you walk amongst the trees.
Your toes delight in the sensation of the cool carpet of moss on which they tread.
This place is magical.
It is almost vibrating with an energy which calms,
Centers and fills your entire being with a vibrancy which is pure joy.
You begin to place one foot in front of the other.
The moss is comforting,
Cool and velvety on the soles of your feet.
You are being guided by an invisible,
Gentle force towards the shimmering water in the distance.
Above you,
The glorious afternoon sun shines down,
Bathing this beautiful place in a rich,
Warm glow.
The warmth feels wonderful on your bare arms and face.
You are at the water's edge now.
There are some smooth rocks there and you sit down on one of them,
Gently placing your toes into the water.
It is heavenly.
Put your feet further and begin to walk steadily towards the water.
The temperature is cool but your body feels amazing as the water rises to your knees and then your thighs and waist and you instinctively stretch your arms forward and slide your entire body into the clean,
Clear water.
You glide effortlessly and your breathing soon synchronizes with the smooth,
Fluid strokes as you swim.
All of your senses are alive and as you move smoothly,
With total ease through this glassy,
Shimmering surface,
You begin to tune into the elements as they hold you in this moment of absolute perfection.
This moment of absolute peace,
Calm and exquisite beauty.
Water.
This element ripples gently over your body.
It is supporting you,
Holding you,
Giving you life and movement.
Its power is filling your being with dynamic energy.
Air.
This element is all around you,
Clean and pure,
Fragranced with the pines and gently entering your body as you breathe in harmony with the movements of your arms and legs as you swim effortlessly.
Earth.
This element is reflected in the mirror that this amazing body of water creates.
The earth element is strong and steady,
Grounding you and being a solid presence to hold and protect you.
And fire.
This element is above you.
The sun's rays gently warming the crown of your head,
Shining down and filtering into all the other elements,
Warming the earth,
Glistening upon the water,
Filling the air with balmy energy.
The element of fire today,
Represented by the sun,
Brings the final aspect of the powerful forces that are working all around you and within you to calm,
Center and fill you with pure joy.
This pure,
Peaceful,
Healing,
Divine energy is yours.
You are completely at one with the elements,
Blending body,
Mind and spirit with nature.
You are immersed in the natural world and the four elements have created a sanctuary of complete peace for you.
You may stay in this sanctuary for as long as you wish.
It is your place and is available to you at any time.
When you are ready to leave,
You swim gracefully to the water's edge and walk out of the clear blue lake.
You sit on the smooth,
Stable rock and allow your body to dry,
Gently warmed by the sun's soothing rays.
You take a few soft,
Deep breaths,
Allowing the delicate air to cleanse your respiratory system.
And finally,
You place your feet back onto the solid,
Comforting earth beneath you.
It is time to leave this place now,
But you can return here and rediscover the power of the four elements at any time.
This place is always available to you and its healing energy is limitless.
Take a few deeper inhalations and bring your attention to where your body is in contact with the earth,
Your legs,
Your hips and any other area of the body which is touching the ground beneath you.
Slowly begin to become aware of your surroundings,
Stretch a little and begin to flutter your eyes open.
You can keep your gaze soft at first.
Whenever you feel ready,
You can transition from your meditation position and fully open your eyes.
The four elements and their powerful,
Soothing energy are here with you.
They have blended seamlessly with your own life force energy.
You are calm,
Centered and feel energized and ready to continue with your day.
Thank you for joining me.
Namaste.
