This meditation is intended to be practiced outdoors,
Out in nature.
But if that's not something you can do right now,
It's okay to practice this in the comfort of your own home.
We'll begin by finding a position that feels right for you,
A spot in nature.
Could be sitting down on the grass or lying down.
Could be standing on the grass.
It may be sitting on a rock or a log,
Or it could be sitting on a chair,
Park bench,
Whatever resonates with you.
And just feeling the sensations of your body pressed against what you're sitting on.
The earth,
Mother earth,
Holding us here,
Out in nature.
And just feeling your body here in this moment,
Letting it rest here.
Any sensations of pressure,
Coolness or warmth,
The contact that our body makes with the support of earth.
Perhaps noticing the strength and the stability of the earth beneath us.
There's no right or wrong way to be here.
Just letting the earth hold you.
And as you notice the sensations here,
You might like to bring your attention to the breath.
The oxygen entering your body,
Filling up your lungs as you breathe in,
And exiting as you breathe out.
Or you might like to,
On the exhale,
Release any tension that you're holding onto or feeling.
Just letting it go.
And if you notice that you're trying to let it go,
And it won't let go,
Just noticing that here.
There's no right or wrong way to do this.
Noticing this tension,
This pain,
And however it's holding here for you.
And as you notice this tension,
Also notice your body being held here by mother earth.
Allowing the strength and stability,
The kindness and compassion of mother earth to hold you here in this space as you are.
No need to alter or change.
Just experiencing whatever you experience here,
Held by the earth.
You might notice any other senses as you're held here,
Perhaps the sounds,
The smells,
The sense of touch,
The visual field.
Just noticing what you notice here,
Held here just as you are.
And you might notice your mind wander,
As our minds so often do.
Perhaps bringing this compassion from the earth,
This gift of compassion,
Offering it to yourself,
Knowing that it's okay for our mind to wander,
And then coming back to the senses,
To the sensations of our body here,
Just feeling it all,
Noticing what you notice.
Simply no right or wrong way to be here.
You might like to induce a little bit of movement into your body here,
And notice how that feels for you.
Gently opening your eyes,
If they're closed here,
And coming back.
