This meditation is best done in a body of water preferably salt or in a bath with some epsom salts make sure you are not wearing headphones in your ears for this if you're going to be submerging under slowly taking a few seconds to ground into yourself before stepping into the bath maybe light some incense some sage or palo santo cleansing the space inviting in ritual and as you're ready start to slowly dip the toes in the feet stepping into the water and sitting down when you're ready or allowing yourself to float as you feel the water surrounding you and you feel the temperature of the water the feel of it moving across your skin allowing yourself to completely submerge taking a deep breath in filling up the belly ribs and chest exhaling through the mouth to release allowing the breath to deepen perhaps closing the eyes if that's comfortable for you and again three-part breath into the belly ribs and chest exhaling from the chest ribs and belly exhaling through the mouth a few more times dropping into the present moment again by focusing on the current experience feeling of the water the smells around you the temperature the sounds when your next inhale take a deep breath in and then hold it at the top if you need to plug your nose and submerge yourself completely under the water releasing the breath as you come back up start to relax the arms alongside the body relax the feet imagining a root like an umbilical cord at the base of your spine extending through the bottom of the bathtub or the seafloor moving into the earth and latching onto her core keeping you tethered here being safe and grounded and starting to picture the water as this absorbent cleansing field around you and with that inviting a body scan starting at the crown of the head scanning for any sensations any stickiness heaviness perhaps there are colors or words or images that come to mind as you scan the body to just see what lives there today are there any areas that are seeking your attention as you move down through the face and the neck the chest,
Shoulders arms,
Hands,
Fingers they float in this water as you move down through the chest,
The belly,
Ribs,
Low belly,
Pelvis and down through the thighs and the glutes,
The knees,
Backs of knees shins,
Calves,
Feet,
Toes and if something did call to you noticing if we can stay with that sensation or that image if it feels okay and seeing perhaps if it has a message for you something may come something may not just being with what is and whatever comes and you meet it with compassion is there perhaps an age that you feel when this sensation or this feeling arises perhaps there's a past version of self can you meet them with compassion knowing they did the best they could at the time it wasn't their fault perhaps they needed something they weren't able to receive from others can you offer them that now hug,
Words of affirmation whatever it might be and with that can you release into the water allowing it to cleanse you imagining your skin is this permeable area that it is allowing the heaviness still resides to release into the water with every exhale with every inhale making you feel held light a cocoon you're like a baby in the womb so safe so held in this element of life the element from which all life arises and as you continue to release what no longer serves into the water and feel lighter and more secure when you think about perhaps an intention or something you'd like to invite more of and ask that of the water see if you can imagine that entering the body perhaps this bright white light,
Gold light moving into the heart space or any areas that might meet allowing this two-way exchange to take place reminding you you're still tethered to the earth safe and secure held by her,
Held by the water and continuing this visualization for as long as you need and then whenever you're ready again starting to feel fingers and your toes your wrists and your ankles inviting some gentle movement moving the side and from side to side taking a deep breath in and out two more times and then opening your eyes when you're ready giving your attitude to the water,
To the earth to air to your breath and then to the fire and spark within
