Welcome to this meditative practice where we focus on the element earth.
I invite you to find a comfortable seat.
Perhaps that's on the floor or in a chair.
Preferably it's on the floor so that you're close to the earth.
But most of all make sure you're comfortable.
And so maybe you already find your seat and then you can move any flesh away from your buttocks so that the sitting bones feel the surface underneath you.
Place your hands on your knees or your thighs with the palms down.
So we're bringing the focus downwards already towards the earth.
See if you can close your eyes.
Focusing off from the external world,
Turning inwards.
Take a deep breath in.
And a long softening breath out.
Let's do it again.
Deep breath in.
Exhale,
Releasing completely.
Once more,
Deep breath in through the nose.
And a sigh out,
Letting go.
Drop into your seat.
And really allow the weight of your body to melt down.
Really drop heavy towards the earth.
As you're finding your seat,
Become aware of the surface underneath you.
And become aware of your body touching the surface underneath you.
Really feel where your buttocks,
Your thighs,
Perhaps your shins,
Your feet are meeting the earth.
And then can you soften even more and really allow the earth to carry you?
So with your exhalation,
Maybe you can become even heavier.
Let go just a bit more.
So that the earth can support you completely.
And then feel the steadiness.
Feel the steadiness of the earth and feel the steadiness of your seat.
And the stability that you gain from this earth.
Can you bring your focus to the base of the spine and then follow the spine all the way up to the crown of the head?
Notice this long line of strength,
A strong back rising out of that stable seat.
And then we're gonna follow the breath.
Imagine that you are receiving the breath from the earth.
So again bring the awareness to the base of the spine and breathe in to the top of the spine,
The crown of the head.
And then breathe out to the base of the spine down to the earth.
Breathe in as if you receive this fresh air from the earth,
Guiding it up to the crown of the head.
Exhale giving it back to the earth.
And then again receiving the breath as it flows in from down the earth up to the crown of the head.
And exhale giving it back to the earth,
Emptying out completely.
Continue feel the breath flowing in.
Exhale down to the earth,
Receiving from the earth and giving it back.
Follow this constant flow of giving and receiving.
And continue to follow your breath as you receive it from the earth.
And then emphasize the exhale as you give it back.
So perhaps your exhalation becomes a little longer than the inhalation.
And as you continue to breathe we start to introduce a mantra that we will mentally repeat with every exhalation.
So you breathe in receiving from the earth.
And then your exhalation mentally repeats the mantra LAM.
Breathing in and exhale LAM.
Breathing in and exhale the mantra LAM.
Repeat this in your own mind,
In your own rhythm.
Repeat this seven times.
Five,
Six,
Seven,
Eight,
Nine,
Ten,
11,
12,
13,
14,
15,
16,
17,
18,
19,
20,
21,
22,
And when you are finished,
With the mantra lam,
The mantra that represents the root chakra,
Muladhara chakra,
We'll bring the thumb and the ring fingers to touch.
So thumb and ring finger,
Touch.
And then we'll place the hands next to us with the fingertips pointing down.
Shoulders soft.
So the fingertips are touching the earth,
The thumb and the ring finger are touching.
And we call this the prativi mudra.
It's a hand gesture that is connected to the earth.
And so maybe you already feel that now you're connecting with the earth with your fingers as well.
It's almost like you're this mountain,
As strong and heavy as a mountain,
As rooted and immovable.
Just take a moment to take it all in.
Feel the strength and the stability,
The security of the earth that is carrying you.
And then know that the strength and stability of the earth,
The element earth,
Is also represented within you.
And then you may bring your hands together in front of your heart.
Allow your thumbs to touch your sternum.
Press the hands together firmly.
Again,
Feel that strength.
Take a deep breath in and a long,
Softening breath out.
Release your hands on your knees or your thighs.
And slowly you may want to bring your awareness to any sounds around you.
You may want to open your eyes and sit for another moment.
Slowly allow your senses to take in your surroundings.
Coming back to everyday life.
Know that this meditation is always here for you to listen and practice.
I hope you receive something from this meditation and I hope to meditate with you soon.
Thank you for practicing together.
