Elemental Integration Meditation

This guided meditation connects you to the power of four elements in your body. Enter a grounded, connected state and move through the world with full access to your heart, your power, and your creative inspiration.

Transcript

Good morning,

Good evening,

Welcome to the Total Integration Meditation.

Today we're going to be connecting to the four elements,

To the earth,

To the water,

To the fire,

And to the air.

And we're going to connect deeply into our bodies and connect with these elements so that we can bring a deeper sense of groundedness,

A deeper connection to our emotions,

To our heart,

To our power,

And to our creative inspiration,

So that we can bring that out into the world,

Into our families,

Into our communities,

And out into our work.

So firstly,

I'd like you to begin just by closing your eyes and just bring your attention inwards.

And just notice what is alive for you in this present moment.

Notice how your body is feeling.

Are there any sensations that are particularly alive for you in this moment?

Maybe there are areas of tension,

Maybe there are areas of ease.

And I invite you just to breathe into those areas,

Whatever is present for you here today.

Bring your breath there.

And without judgment,

Just notice and observe.

And from here,

I want you to begin,

Firstly,

Connecting with the sensations on your feet,

To the ground,

To the earth.

Feel that physical connection between your feet and the earth.

Just bring your awareness to your feet.

Bring your breath to your feet.

And just notice,

Are you leaning more to one side or more to another side?

Is your pressure at the front or at the back?

And just firstly notice the physical sensations.

Now from here,

Now that the physical is locked in,

I want you to picture in your mind a great oak tree.

See that great oak,

Deeply grounded and rooted,

Its trunk reaching high,

Its branches reaching into the skies.

And as you're connecting to the energy of the great oak,

I want you to imagine roots reaching down from the bottoms of your feet,

Deeply into the earth.

And this is the element of earth.

So feel that grounded,

Sturdy,

Connected energy.

Notice what that feels like for you and your body.

Feel that connection.

Feel that groundedness,

Sturdiness.

See those roots reaching deeply.

And with each breath,

See if you can ground even deeper.

So let's take three breaths.

And with each breath,

See if you can increase the energy,

Increase the sensations of groundedness,

Connectedness,

Sturdiness.

Unshakeable.

Two more times.

The nose really fell up.

Feeling even more grounded,

Even more connected.

Now from here,

I want you to bring your awareness to the center of your being.

This is in the center of your stomach.

This is the element of water.

This is where a lot of our emotions are held.

And I want you to firstly breathe in to the physical stomach.

So bring your breath to your stomach,

Breathing deeply into the stomach.

See if you can stretch your stomach with your breath.

So just connecting to the physical stomach,

Stretching it with your breath.

See if you can breathe so deeply,

Like a yoga stretch,

That the exhale naturally just relaxes your stomach,

Naturally relaxes your gut.

So breathing in,

Connecting to the stomach,

Connecting to the waters,

And letting go.

Breathing in,

Really stretch,

And letting go.

Breathing in,

And letting go.

And now connecting to the energy of your emotions that you might be feeling in your stomach.

We hear people talk about butterflies in their stomach.

This is where we hold a lot of our emotions,

Hundreds of thousands of neurons exist within the gut.

There's a beautiful connection here.

So I just invite you to take this moment to breathe deeply and connect with your feelings.

Connect with how you're feeling.

How is your state in this moment?

And like the waters,

See if you can feel them,

And then just let them go.

With each breath,

Connecting even more deeply to your emotions,

To your gut,

To your instincts.

If you ever just got that feeling that something feels great,

Feels like the right thing to do,

Or maybe it's telling you and guiding you not to do something,

Just notice what that feels like for you.

Connect to that.

Connect to yourself.

Connect to that energy,

To your own inner guidance,

Your own wisdom.

Take three more breaths,

And with each breath,

Connecting even more deeply.

So in through the nose,

And out,

Letting go.

Two more times,

Play feeling deeply,

And just take a mental,

Physical,

Somatic snapshot of how you're feeling in this moment.

Just notice the energy,

The feelings,

The sensations that are alive right now.

Now from here,

I want you to bring your attention to the center of your chest,

Slightly to the left.

This is where your physical heart space is.

And I invite you just to breathe deeply,

Firstly,

To the physical heart.

So breathe deeply into the heart.

See if you can stretch your own heart with your breath.

So breathe deeply into the heart.

See if you can just connect to it and soften it with your own breath.

Deeply stretch the heart.

Deeply in,

Stretching the heart.

See if you can soften it and just letting go.

And this is the element of fire,

Of passion,

Of love.

And maybe in your mind's eye,

You picture the fire in front of you.

See that fire burning brightly.

Feel that passion,

That love alive inside of you.

And with each breath,

See if you can increase the sensations of love,

Passion,

Your fire,

Your power.

Breathing in,

Increasing the sensations.

Increase those sensations,

Feeling even more passion,

Even more love.

One more time.

Breathing in,

Feeling even more passion,

Even more love.

And again,

Just take a mental,

Physical,

Somatic snapshot of how your body,

How the sensations are feeling in your being right now.

Just notice it.

Beautiful.

Now from here,

I invite you to bring your attention to the center of your head.

This is where your third eye would be or your pineal gland.

Situated slightly above the eyes and about half an inch to an inch in.

So if you just imagine looking up slightly and kind of feeling into that space.

And then I want you to bring your breath to this part within your head,

Within your mind.

And see if you can just breathe into the third eye.

Breathe into the pineal gland.

And just take a few breaths into that space.

And this is the element of air.

This is where we receive creative inspiration.

This is where we have discernment.

So just right now,

See if you can bring your awareness to the awareness itself.

So you're aware of being aware.

And with each inhale,

Inhale.

See if you can just expand that awareness a little further.

So with each inhale,

Becoming more aware of being aware.

Take three more breaths there.

One more time.

Inhale.

And again,

Just take a somatic snapshot,

A full snapshot of your body and your mind.

The sensations that you're feeling.

Maybe the emotions that are alive and within you right now.

And just notice,

Notice your energy.

And what we're going to do now is we're going to connect all of these elements together.

So you're aware of being aware,

The air element.

Breathe into that.

Bring back that connection to the fire,

That passion and love in your heart.

Feel that in the center of your chest.

Next,

Connect into the waters in your belly,

To the emotions,

To your instincts,

Your intuition,

Being in the water element.

So you're aware of being aware.

You're connected to your heart.

You're connected to your gut,

To the waters.

And right now,

You're creating a connection between the gut,

The heart.

And then lastly,

We're going to ground this into the earth.

So you're aware of being aware.

You're connected to your heart and to your passion.

You're connected to your intuition,

Your gut instincts,

Your emotions.

And you're feeling your feet connected to the ground,

To the earth.

And you're grounding that energy down.

And just notice all of those energy centers activated simultaneously.

Feeling that grounded,

Rooted energy,

Connected to your gut,

To your instincts,

Connected to your fire,

To your passion,

To your power,

And connected to your awareness,

Your insights,

Your discernment.

Feeling all of that together right now,

Alive in your being.

Breathe that in.

And what we're going to do next,

On the inhale,

We're going to feel all of this energy even more deeply.

And then on the exhale,

I invite you to bring your palms facing out into the room.

So on the inhale,

I want you to put your palms facing the ceiling.

And then on the exhale,

You're going to face your palms out.

And what we're going to do here is we're going to receive more of this energy through our bodies on the inhale.

And then on the exhale,

We're going to move the palms facing out.

And we're going to imagine,

You're going to imagine giving this energy to the room you're in,

To your partner,

To your friends,

To your community,

To people that you love and care for.

So on the inhale,

Palms up,

Breathing in,

Receiving more of this energy,

Grounded,

Connected,

Powerful.

Feeling that energy,

All four of those energies together.

Breathing in,

Receiving more.

And then exhale.

Imagine giving that to people you love.

Inhale,

Receiving.

Exhale,

Giving.

Inhale,

Receiving.

Exhale,

Giving.

Inhale,

Receiving.

And then giving that energy as a gift to the people you love.

Exhale,

Giving.

Inhale,

Receiving.

A few more.

Exhale,

Giving.

Inhale,

Receiving.

Exhale,

Giving.

Two more.

Make it count.

Inhale,

Receiving.

Even more.

Feeling even more deeply.

Giving even more fully.

Allowing yourself to enjoy the process of giving.

One more time.

Make it count.

Inhale,

Receiving.

And exhale,

Giving.

Palms down to your knees,

To your lap.

And we're just going to hold this energy.

So there is a giving energy,

A receiving energy,

And a holding energy.

So I just want you to take a few breaths,

Just holding this energy a little longer in your body.

Feeling that groundedness,

Feeling that connection to your belly,

To the waters.

Feeling that passion and love.

Bring that air,

That insight,

Discernment.

See if you can just hold the energy just for three breaths.

And exhale.

Holding that energy.

And exhale.

And just notice how you're feeling right now.

How is your body feeling?

What sensations do you notice?

What emotions are alive for you right now?

And just notice this energy.

What can you create from here?

So enjoy going out into your day.

Maybe this is the start of your day.

Maybe this is your evening.

And you have a beautiful day.

And I look forward to connecting with you soon.

Reviews

This was so calming and a wonderful way of getting in touch and connecting with my body and the elements. Thank you!!

Nice connection that I’ve not tried before. Your guidance thru this meditation is excellent. I could really feel the earth, water, fire and air and all the spiritual connections spiraling thru and around and lighting me up within.

This took me in all sorts of new directions - I ended up feeling really peaceful and connected thank you!