Hello,
My name is Nina.
I'd like to thank you so much for joining me today for this Four Houses or Four Bodies meditation.
This is a really simple and very valuable exercise where we're going to tune into the four areas of our entire selves.
So what we'll be doing is focusing on our physical body,
Our mental body,
Our emotional body,
And our spiritual body.
And when I say body,
I don't really mean the matter that we are sitting in in this moment that's touching and feeling and smelling and tasting.
I kind of mean the body,
The wholeness of that particular part of ourselves,
If that makes sense.
So what I'd like for you to do is settle on in,
Get nice and comfortable and see where we're taking nice comfortable spot,
Either sitting your back nice and straight,
Maybe supported.
It needs to be or you can lie down if you prefer.
Whatever helps you to tune in,
Let go just for a bit.
Now we're going to focus on our breath.
And we're not going to really try to control the breath right now.
But we choose to feel like you can slow it down a little bit.
See if you can take longer,
Deeper breaths in and then exhale gently.
Take a couple of nice deep breaths here.
Just settle in.
But your physical body is starting to feel heavy and sink into the surface that you're sitting or laying on as we turn our focus to our physical body.
This mass of skin and cells and tissue,
Hair,
Organs,
Nerves,
All this matter that makes up this shell for ourselves.
Tune into your physical body for a moment.
If you feel any areas of tension,
See if you can breathe into those areas and let them relax on your exhale.
If there's any areas of pain or discomfort,
Just acknowledge those places.
You can try breathing into them to bring some relief.
Just going to acknowledge how we're feeling,
How our physical body is feeling.
Are we feeling cold,
Maybe warm?
If you're channeling energy,
You might be feeling a little tingly.
Let's tune into your physical body for a moment.
We're going to begin to shift our focus towards our physical body,
Mental awareness.
What's on our mind?
Not so much how we're feeling is what is swimming around in that amazingly complex and ununderstood brain.
What are you thinking about today?
Whatever it is,
Let it swirl around.
Let yourself think about it.
If there's a lot of things on your mind,
If it's hard to kind of settle in and you feel maybe a little disjointed or just unsettled with your thoughts,
See if you can acknowledge them all and try breathing them away,
Narrowing down the thoughts that are most important to you.
Try to go a little bit deeper into your thoughts,
Into your mind.
What are you really thinking about?
What are some big ideas you have?
Whether it's something that weighs heavy on you or something that is an idea,
Something you're excited about,
Something that you're trying to figure out maybe.
It's something big,
Something important on your mind right now.
Just let that come into your awareness for a moment.
Keeping breath nice and slow,
As deep and as slow as is comfortable.
On your next exhale,
I want you to focus on blowing your thoughts.
Just exhale on the side for a moment and let your awareness settle in on your emotions,
Your heart.
If it helps to visualize your awareness as a ball of glowing light,
Let it settle right over your heart area,
Your heart chakra in the middle of your chest.
Feel it beating inside your chest as you breathe.
Maybe your heart rate's a little slower right now.
We're going to focus on our emotions.
This is different than our previous few moments where we were tuning into our mental body.
We're going to tune into our purely emotional body.
What emotions are we feeling right now?
What emotions are you feeling right now?
Whether you would consider them positive emotions or negative emotions,
Emotions are just flavors of life,
Flavors of different experiences that we have.
Some are more enjoyable to feel than others.
But every flavor,
Every color of emotion has something to teach us,
Something to guide us.
So whatever emotion you're feeling right now,
Let yourself feel it.
Let yourself settle in it for a little while.
And if there's many emotions that are swirling around,
Dance with them for a little bit.
Let them dance with you and see which ones stick for a few minutes.
Breathe into these emotions.
Show them that you honor them and respect them by breathing into them.
Exhaling nice and gently.
See which emotions linger,
Which emotions can you shed so that the big ones stick around,
The ones that are really,
Really sticking with you right now,
Taking a big part of your heart today.
What are those emotions?
There are just so many,
So many flavors of emotions,
So many types,
So many emotions.
What are you feeling right now?
And how are you feeling?
If you find that your breath quickens a little bit,
Try to bring it back to the breath,
Just center.
Sometimes when we feel something that's uncomfortable,
Whether it's physical or emotional,
Breath tends to quicken to panic,
But you're in a safe space.
Let yourself feel these things.
If you want to cry,
Let it release.
You're safe here.
I'm going to sit here for just another moment.
This house is a big house.
Letting yourself dance with these emotions,
Letting them pass through you like waves.
Take what lessons you can from them.
And we'll move on to our spiritual body,
Our spiritual house with a nice big,
Deep inhale.
Try to bring your breath all the way around,
Up around your head,
Down through your body and filling your diaphragm up.
And then your lungs,
Your chest.
Let that spiral of breath flow for just a moment.
Tune on in.
Try to let everything else go.
If thoughts or feelings come in,
Just acknowledge them and try to refocus on the breath again.
This next house,
The spiritual house,
This is an all you house.
It's not up to me to tell you how to connect with your higher power,
How you connect with spirituality yourself,
Your spiritual house,
So individual for everybody.
For the next couple of minutes,
I'm just going to let you sit and enjoy the music while you breathe and connect with your own divine light.
Whenever divine energy makes you feel connected to something bigger than us,
Let yourself feel that in your own wonderfully unique and beautiful way.
I thank you so very much for joining me.
Blessings and Namaste.
