So get yourself in the most comfortable position you possibly can without any distractions.
Just letting your body sink into the surface beneath you.
Notice all the places your body is being supported by the cushion or the surface.
See if you can really let your body melt into that support.
Nothing to do right now.
Nowhere to go.
Just giving yourself this time to simply be.
Now begin to notice your breath as it moves in and out of your body.
Notice where you feel it.
Whether it's in your nostrils or your mouth.
Notice your chest rising and falling with each breath.
Your belly expanding and deflating as you breathe naturally.
Now see if you can begin to let your muscles soften and relax.
Giving your body and your nervous system really get the message that there's nothing you need to do right now.
Giving your body full permission to relax.
See if you can let your facial muscles relax and soften.
If there's any tightness in your neck and shoulders,
See if you can allow those muscles to soften and release.
And now see if you can relax your arms and your hands.
And relaxing the muscles in your back.
Imagine all the muscles in your back releasing tension and stress.
And moving down to your lower body.
Imagine the muscles in your legs releasing and relaxing.
And your feet releasing all tension right out through the soles of your feet.
And now let's take a little scan inside your body and see if you're aware of any sensations,
Tightness or tension.
See if you are,
See if you can just notice it with compassion and curiosity.
I'm going to ask you to think about the four elements of the earth.
Earth,
Air,
Fire,
And water.
And as I briefly describe each one,
I'd like you to see which one resonates the strongest with you today.
And then I'll be asking you to choose one element to focus on that will help bring you some calm and comfort.
So first is the earth element.
See what comes to mind when you think of the earth.
Maybe it's your favorite place on earth.
A beach,
A garden,
A forest,
A park.
Maybe it's your favorite flower or tree or memory of a favorite place on earth.
What comes to mind when you think of the earth?
Now let's focus on the element of air.
Maybe a warm tropical breeze comes to mind or a cool,
Refreshing wind or the air around you right now or your breath as it moves in and out of your body.
And now the third element,
Fire.
See if any healing images come to mind.
Maybe it's imagining a lovely fire or the warmth of a fire or a warm blaze burning inside of you.
See if any healing images come to mind when you think about the earth element of fire.
And now the fourth element,
Water.
What comes to mind when you think of healing water?
Maybe a stream or a creek or a river.
Maybe the ocean or the sound of the waves or a beautiful lake or simply the downstream flow of water.
And now I'd like you to pick one of these elements for today.
Earth,
Air,
Fire,
Or water.
You can choose another one some other time,
But just for right now,
See if one of these elements resonated inside of you or maybe you feel a special affinity for one in particular.
Earth,
Air,
Fire,
Or water.
Choose one right now and holding that element in mind,
I'm going to be asking you to imagine that element soothing and comforting any sensations in your body.
With every breath,
Holding that element in mind and allowing it to heal your body,
To send comfort to every cell.
Allow the image of that element to heal whatever sensations or emotions need comforting,
Whatever tightness needs loosening,
Whatever body parts need healing.
Allow the image of that element to bring you peace,
Comfort,
And comfort.
Allow that image to bring you calm and comfort.
Good.
And you can feel free to stay here as long as you like and even revisit the healing properties of the element you chose throughout your day.
Where you are ready,
You can begin to transition back to the room,
To your surroundings right now,
Beginning to notice the sounds around you,
Giving your body a little stretch and preparing to transition into the next part of your day.
Namaste.
