This is a meditation for stress reduction and mind-body connection,
Utilizing the four elements earth,
Air,
Water,
And fire.
This meditation can be used as first aid if you're feeling panicked or overly anxious and overwhelmed,
Or as an intentional practice to increase awareness and reduce stress.
Let's begin by taking a seat and really notice the contact you're making with the ground or support beneath you.
Make sure that it feels supportive and comfortable.
I recommend sitting directly on the floor if accessible to you or placing your feet flat against the ground if you're seated in a chair.
Our first element is earth.
Before you close your eyes,
Notice three things in the room around you.
What do you see?
Is there something you hear?
Notice the light or absence of it in the room.
Now,
Close your eyes,
If that feels comfortable,
And begin to experience your physical body in your environment.
Notice the contact with the ground beneath you.
Feel where your body is being supported by the earth.
Feel where your clothes are sitting on your skin.
Bring attention to where your body is connecting to the ground.
What does that feel like?
What is the temperature?
Are you feeling cool,
Warm?
Our next element is air,
And we'll utilize the breath to activate this element.
Begin to notice the breath as you breathe in and out through your nose.
Notice the breath first without trying to change anything about it.
Notice the depth of it,
If it is deep or shallow.
Notice where you feel the breath most in your body.
Is it under your nose,
In the back of your throat,
In your chest,
Your back,
Your belly?
Are your inhales and exhales different lengths,
Or are they similar?
Begin to breathe more intentionally.
Let's breathe in for the count of four.
One,
Two,
Three,
Four.
Hold for two.
One,
Two,
And out for four.
One,
Two,
Three,
Four.
Continue to breathe in this pattern.
You're going to inhale for the count of four,
Hold for two,
And out for four again.
We'll be here for a few moments.
Focus only on your breath.
Really notice where it feels most present in your body,
And leave you to count.
Now we'll bring our focus to the element of water.
Notice the saliva in your mouth.
Is your mouth feeling dry or wet?
Make more saliva.
Often when we are anxious or stressed,
The body's first response is to cut off the digestive system,
Lowering the saliva in the mouth.
By making more saliva intentionally,
We are telling our body that we are safe.
Notice if you feel more relaxed as the water in your mouth increases.
Continue to breathe.
Continue to feel where the earth is supporting your body.
Our final element is fire,
Which is activated through the mind in your creative imagination.
Bring up an image of a safe,
Calm place.
Really add depth and texture to this image.
Where is it?
Is it day or night?
Is it in nature?
What colors do you see?
Imagine what it smells like,
What the air feels like,
What it feels like to be in this place.
Continue to visualize this safe,
Calm space.
One more like that.
Let's breathe in deeply.
Hold at the top.
And exhale in a big haaaaa.
Now begin to feel your hands,
Your feet.
Wiggle your fingers and toes.
And when you are ready,
Open your eyes.
Notice the world around you.
Thank you for sharing this time and giving yourself a moment of intentional practice.
Namaste,
Friend.
