Welcome,
My name is Melanie.
Thank you for joining me for this gentle body focused meditation intended to help you open to the gifts of the earth element,
A sense of holding nourishment and support and a reminder that you are enough exactly as you are.
To begin find a way to sit or lie down so that you can feel as comfortable and supported as possible.
You might allow your gaze to lower and soften or if it feels okay for you you might allow your eyes to close.
Whatever helps you to begin to connect to you to your body and your being right here right now.
You can make any little adjustments that you need to or even allow yourself to stretch and move if that's what you need.
As you settle in here gradually letting your body soften into the support beneath you and becoming aware of your breathing now,
Not needing to change the breath but just allowing it to be.
Perhaps allowing a sense of relief with each out-breath when it comes.
Allowing each out-breath to be a gentle sigh of relief.
Feeling the sensation of the breath as it moves in and out.
Maybe the sensations in the nostrils as the air passes in and out or the sensations in the chest as the ribcage rises and falls or the feeling of the belly filling up and emptying out filling up and emptying out.
In fact bring all your awareness now to the belly and the lower back and let yourself feel the breath moving all the way down in the lower belly and the lower back.
Even if it's subtle feeling the movement of the breath down in the belly and lower back.
Just letting the breath be as slow and deep or as soft and gentle as it needs to be in each moment.
And if at any time you notice thoughts arising just letting them come and go.
Returning again and again to the sensations of your breath as it moves in your belly and lower back.
Bit by bit sinking more and more into that support.
Feeling the softness and solidity of the surface that supports you.
And feeling too how all the soft fleshy places in the body can soften into that support.
Notice how all the soft fleshy places in the body naturally want to sink down and join the earth beneath.
The earth in you drawn down towards the earth beneath you.
Dropping into this great body of earth that is supporting and holding you right now.
You may wish to repeat the affirmation I am supported.
I am supported and as you soften into this support beneath you we're going to take some time to find a place in the body that feels good.
Journeying through your body until you find somewhere that feels good in some way.
It doesn't matter if it's somewhere that's feeling really good or if it's somewhere that just feels good in a very subtle way.
It doesn't matter if it's a large area or if it's just a small part of the body.
Just finding a part of the body that feels good in some way.
And when you've found a good feeling place,
A good enough feeling place,
Take a moment to really feel it.
Receiving the feeling.
What's it like this feeling?
Maybe some words come that could describe this feeling.
And you can say these words in your head or out loud.
Letting the words themselves be delicious like nourishing food for your being.
Receiving the medicine of these words as if you could drink them into every cell in your body.
Drinking this medicine into all those places that have been waiting for this.
And feeling this good feeling as it spreads throughout your body.
Filling yourself up with the medicine of this good feeling.
And as you allow yourself to fill up,
Nourishing yourself in this way,
You may wish to say to yourself,
I am nourished.
I am nourished.
And you might ask yourself how could I bring more of this nourishing quality,
More of the qualities of these words into my daily life.
And letting yourself feel or visualize for a moment what it would be like if you were already living with these qualities,
With this feeling at the center of your life.
How might your life be different if you lived it from this place?
And letting yourself feel it for a moment as if it were true right now.
And now letting that go,
Coming back once more to your body here now.
You're breathing,
Breathing itself.
Noticing what's here right now,
However it is for you.
The sensations in the body,
Any feelings or emotions that may be arising.
Thoughts as they come and go.
Just noticing,
Welcoming what is.
Nothing to do,
No right or wrong way to be.
Resting in this moment just as it is.
Letting whatever is be enough.
And repeating if you wish these affirmations.
This moment is enough.
This moment is enough.
In this moment I am enough.
In this moment I am enough.
I am enough.
I am enough.
You can stay here resting in this enoughness for as long as you want.
And if and when you're ready to come back into movement,
The invitation is to take some time to do it slowly and at your own pace.
To really savour it.
You can follow the timing of my words here if that works for you.
Or follow your own timing.
So perhaps you are gently,
Very gently allowing some movement back into the body.
Maybe the fingers and toes want to have a wriggle around,
A stretch out.
Or maybe the jaw would like to open and close a few times.
The muscles in the jaw and cheeks easing themselves out.
There's no hurry here.
This is an invitation to emerge with total presence.
Following what feels good,
Subtle movements or larger ones.
Following what is true for you,
Your body,
Your being.
Keep feeling and following what your body wants to do.
Keep feeling and following the timing of your body.
And in your own time,
In your own way.
Letting the movement of the body bring you back to awakeness.
When you're ready,
Allowing your eyes to open if they haven't done so already.
Letting in the colours,
Shapes and textures of your surroundings.
Becoming aware of the sound of my voice.
Becoming aware of any sounds that you can hear in the place where you are.
The temperature of the air on your skin.
Bringing yourself back to the here and now.
To bring this meditative journey to a close,
You can,
If you wish,
Place one hand on your heart and one hand on your belly.
As a way of honouring yourself.
As a way of thanking yourself for taking this time for you.
As a way of honouring the earth in you and the earth beneath you.
As a way of honouring and remembering that you are supported.
You are nourished.
You are enough.
Thank you for sharing this time with me.
Until next time,
Go gently.
Go well.
