Hello and welcome to meditation.
The meditation today is a meditation to connect with the elements.
So starting with Earth and then water,
Fire,
Air and space from the ground up.
So you're going to start standing and I'll invite you to close your eyes.
Find a position in your standing here that you feel grounded.
So maybe your feet are hip width apart.
So you have the stability.
A little bend on the knees.
The arms are just resting on your sides.
And as you have your eyes closed or just a soft gaze down towards the Earth,
Feel the connection of your feet,
The seals of your feet with the ground.
Feel the sensation of the floor beneath you.
What's the texture,
The temperature?
And see if you can feel almost roots growing from your feet down into the Earth.
Sensing all corners of your feet touching the Earth,
The ground.
Just taking your time here to really feel the connection with the Earth.
And as you feel your connection with the Earth,
The sensation of rooting down from your feet,
Creating really roots into the Earth,
Noticing the quality of the soil.
The soil is where everything grows,
Is the potential of creation,
Of life,
And it's also the support we have.
Feeling the support and feeling the potential of growth,
Of life,
And as you feel that,
How the soil is offering you all that you need,
Maybe sending out from your roots gratitude into the Earth,
Thanking the Earth,
The soil,
For all that it offers.
And as you feel the groundness and you send in gratitude and you feel the creation,
Invite the next element,
The element of water that comes from within the ground to come up from your feet into your legs.
And the quality of water is the quality of movement,
Of flow.
So maybe you can bend one knee very slowly,
Allow the hips to go to one side as you bend the knee,
And then switch,
Bend the other knee and allow the hip to go to the other side.
And just doing this movement,
Inviting the flow of the water from the Earth all the way up into your legs and your hips.
Without losing the connection with the Earth,
Keeping that groundness through your feet.
And as you bend one knee and then the other and you go from side to side,
Sway here side to side,
Maybe invite also a movement to the front and to the back,
Creating kind of circles around your hips.
Almost as if you have a hula hoop.
And you can do circles as wide as you feel comfortable,
As your knees allowed,
As your hips allowed.
Noticing maybe any crunchiness,
Any stiffness that you might carry around the area of your hips.
Noticing also what the mind sometimes brings in terms of self-judgment and being self-conscious.
Just allowing,
Inviting the movement,
Not judging anything,
Just inviting the water.
And you can switch sides,
Circle into the other side of the hip,
Keeping your eyes closed so you're really into your body.
Both our bodies and the Earth is more or less 70% water,
So just recognize that and invite that to really be embodied with consciousness.
And then slowly and naturally coming back to stillness,
Finding that point of total balance where you feel the feet grounded.
You still feel the sensation of movement even though you're not moving,
But there's a flow of energy from water.
And just connect with that in stillness.
Noticing what the body feels right now.
And then inviting the next element,
The element of fire,
Warmth.
And to start our connection with that element,
See if you can feel the energy of the sun,
The warming and powerful connection of the light that the sun gives us.
And everything on Earth.
Maybe visualize if you're not having any sunlight directly into your body,
Into your skin right now,
See if you can visualize just the energy of the sun touching you from above.
The warmth of the sun.
And recognizing how all these three elements work together to bring life,
The soil,
The water and the light that helps everything to grow.
And then inviting a dynamic movement into the body to feel the heat.
So still with the band in the knee,
Start really shaking the body,
Not too much.
Just bending back and forth the knee,
Allowing the arms to just relax on the sides and move as you shake,
As you bend the knee back and forth.
Still with the eyes closed.
And you can increase a little bit if you feel comfortable,
Shaking a little bit more,
A little bit faster,
Feeling the connection with the ground,
Really rooted through the feet,
But inviting the fire element,
The heat into the body.
And you can do side to side here,
Allowing the upper body to go side to side.
Keep the breath steady as you do this.
As you burn things inside,
You're also letting go,
Letting go of what is not serving you anymore,
Of the stress.
And as you let go,
You're also planting the seeds,
Opening the space for what's new to come in.
Still bending the knee back and forth,
Allowing as much movement as you can.
Up and down.
And then again coming to stillness.
And again feeling the body,
Sensations throughout.
Feeling the torso where most of our hit happens,
The digestion.
Maybe you can feel your heart beat.
That got a little faster.
Noticing the energy of fire.
And then inviting the next element,
The element of air.
And you can invite that through your breath.
Noticing the air that comes through the nostrils.
And travels throughout the body.
And flows as well.
It's always in movement.
Notice if you can feel the air on your skin.
Maybe a little breeze or maybe just the temperature of the air.
And as you connect with your breath,
Expand the time that you breathe.
So if you inhale,
See if you can inhale longer.
And the same with the exhale.
Exhale longer.
And try to match both.
So your inhale has the same length as your exhale.
Allowing the air to cool down the fire,
To not overheat.
As we lengthen our breath,
We invite more stillness,
Coolness.
And we can also invite some movement to our shoulders.
On your inhale,
Bringing the shoulders up towards the ears.
And on your exhale,
Down the back all the way.
And again,
Inhale up towards the ears.
Doing a circle all the way to the back as you exhale,
Allowing the shoulders to go down.
Inhale again,
Bring it up.
And exhale down.
And this time,
The contrary,
As you inhale,
Bring up towards the ears,
But from the back.
And then as you exhale,
Bring forth and down.
Once more,
Inhale,
Bring the shoulders up.
And exhale forth and down.
Inhale up.
Exhale down.
And then one at a time,
As you inhale,
Bring the right shoulder up.
And as you exhale,
It goes down as you bring the left up.
Doing circles with your breath and your shoulders up and down,
One at a time,
To allow movement also here in your arms.
Fluidity of the air.
And again,
If you want,
You can revert the circle and allowing the whole torso to move and open up the shoulders.
And then return to stillness.
Feeling the ground,
The support of the earth,
The roots.
Feeling the flowy water that comes from beneath all the way as an energy into your knees and your hips.
Feeling the fire around your belly and your digestive system.
Always working,
Breaking things down,
Processing,
Letting go of what's not beneficial or necessary for the body.
And the air that invites in just the quality of lightness and also motion.
As the wind is also an air element,
You can feel maybe the leaves moving with the wind,
Even though the trunk of the tree is rooted.
And the last element,
Space.
The element of space is what's include everything else.
It's where all the elements come to be.
And you can start to noticing the sounds around.
What can you hear?
Noticing maybe that your energy is not just in your body,
That there is an expansion of the energy from the body out into the space,
Into the environment.
Our connection with the sky,
The stars.
Noticing also the space that is within your body,
The space between cells,
The space between your inhale and your exhale.
The space between your thoughts.
That point of silence where everything comes to be.
Thank you.
