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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
Benefits of Mindfulness: Mindful Living Can Change Your Life
Mindfulness 101: A Beginner's Guide
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Duration
This meditation will help you ground into this moment and begin to touch your inherent strength, dignity, and warmth.
Let's begin this meditation by
finding a comfortable position.
Perhaps in the seated
posture or lying down.
And allowing yourself to rest as
you prepare for this practice, which
will support you in grounding in
the elements of self-compassion.
And bringing awareness to the
various elements that comprise
your physical being in this moment.
So as we settle into the meditation,
perhaps noticing again, the
points of contact between the
body and the ground beneath you.
If you're seated in a chair, just feeling
the way in which the chair is connected to
the floor, and to the floor to the earth.
Similarly, if you're lying down,
just noticing how it is that
you are in this moment being
held by the support, the earth.
And allowing your attention
to encompass awareness of
breathing in and breathing out.
And as you do so, noticing again
here, how just simply breathing is
in and of itself, a manifestation
of the preciousness of your life.
And the way in which we are
always held in this broader,
magnificent mystery of life itself.
And as we settle into this practice,
feeling the body as a whole resting
in the position that you've chosen.
Breathing in and breathing out
and noticing perhaps the edges of
the body and the points of contact
between earth, chair, clothing.
Allowing the spacious holding
of the body as a whole to
support you and just relaxing.
Just being present.
In your life in this moment.
Take in, perhaps a few deeper
than usual breaths for you.
And just then allowing yourself to rest
and a rhythm and pace of breathing as
comfortable for you in this moment.
And as you gently allow your attention
to focus on the sensations of breathing.
Perhaps noticing the way in which
that sensation of the in-breath may
be known by allowing attention to
rest on perhaps one place where you're
really feeling the breath coming in.
It might be the region of the belly
button down beneath that diaphragm,
where if you allow yourself, and feel
just the beginning of the in-breath.
Drawing in and feeling the expansion
of the abdominal walls, as you breathe
in and naturally reach that point
where the body wants to breathe out.
And breathing out, we can feel similarly
the collapse, the falling backwards
of those abdominal muscles and walls.
So breathing in and breathing out,
having this point of contact as an
additional ground to connect you
with your experience, to anchor you
in the sensations of this moment.
Now you can allow yourself to more
deeply anchor into this moment by sensing
into the quality of the earth that is
inherently a part of your own being.
The solid qualities of the
musculature of the body, bones,
as you breathe in and out.
And noting the way in which these
more solid qualities are here.
Feeling this sort of depth of your being
as you rest, sitting in this dignified
posture, lying in this dignified posture.
Just allowing gravity to hold you,
and just feeling the ground of your
being and the connectedness between
the body and the earth below.
But also, sensing into these earth
elements that are in the body.
As you breathe in and out,
noticing that you are comprised
of earth element in this moment.
Solid, grounded like a mountain as you
sit, or perhaps rooted like a tree.
Feeling, calling forth, in your
own way, a sense of the earth
element in the firmness with which
you are resting in this moment.
As you breathe in and out, sensing
that solidity which is the earth
element in the body, Allowing
it to dissolve in this moment.
And resting in the sensations
of breathing in and out.
Now, perhaps calling forth a
quality of warmth within you.
Accessing the region as a heart.
Perhaps, as we allow our or tend to,
to feel the sense of warmth in us
as were coming to the core of our
being, the muscles of the midsection.
And in this moment, sense into a fire
element in the body, that which is alive
energetically, that which is transforming.
Perhaps emotions of difficulty
into the energy of change.
Perhaps literally transforming
the foods that we eat into the
nutrients we need to strengthen us.
Whatever way seems natural to you, will
you invite an inquiry into the fire
element in your own body and being.
The warmth.
Your energy of powerful transformation
that exists in you in this moment.
Breathing in and breathing out
and sensing the way in which
you are indeedcomprised of fire.
Heat.
Light.
Warmth.
And now allowing the imagery and
the sensations that have arisen
in this moment to dissolve.
And coming back to the sensations
of simply breathing and sitting.
And calling forth the water element
within you, knowing that the body
is comprised of more than 50% water.
Sensing into that which is in flow in
you, even as you sit, relax, and rest.
So breathing in and breathing out,
noticing the fluid nature of your being.
Calling forth in ways
that resonate with you.
What aspects of your being right now
carry the mark of the water element?
Strong, able to flow, able to change,
able to support you in flowing and being
with what arises the gentle strength.
The water element in you.
And finally, as we allow the water
element or the imagery around
that to dissolve, coming back to
the sensations of just breathing.
And as you do, so noticing
this as the air element.
Breathing in and breathing out
with the quality of the air in this
moment as a part of your being the.
Wind element.
Breathing in and breathing out, joining
now with the winds and feeling as
you do so the way in which your whole
being is flowing in, rustling as
the wind, shifting asthe wind does.
Sensing the quality of the wind and air
as a part of your being in this moment.
And now, as you allow the focus on the
sense of the air and the wind element as
a part of who you are to gently dissolve,
feeling now just the spaciousness.
And allowing this invitation to attend
to the spacious quality of your own
being, the way in which the earth
element, fire element, the water element
and the air element are all here.
Feeling again, the way in which you belong
as a part of this earth and always have.
And feeling how it is that when you are
reminded of your inherent connection
with the entire earth, itself is a way of
bringing a loving, compassionate support
to you, for whatever difficulty you may
be experiencing in this moment or beyond.
Keep practicing like this when and
as might need the extra support of
reminding yourself of the elements in
you, the strength in you, the ability
to flow in equanimity with what is.
Thank you for your practice.
May you be well, safe and connected on the
journey from this moment into the next.
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