Welcome,
Dear one.
This is a four bodies meditation,
Which is a practice that offers an opportunity to slow down and check into all four aspects of your being.
That is your body,
Mind,
Heart,
And spirit,
Or your physical,
Mental,
Emotional,
And spiritual bodies.
It is a practice that serves to bring you into deeper connection when you are feeling scattered or disconnected.
So may this be a nourishing daily ritual that supports you to reset any time you need to drop out of your head and into your body,
All four of your bodies.
So begin by finding a comfortable seated position,
And as you shift and settle,
Feeling the weight of your body surrendering into the earth,
Feeling your seat in connection with the surface below you,
Knowing that the earth below is capable of holding you,
Supporting you,
However you are.
Now take a couple of slow,
Deep breaths,
Settling even deeper,
Perhaps lengthening your breath,
Signaling to your nervous system that it is okay to settle down.
And we'll begin by first drawing your attention into your physical body,
Your physical form,
Noticing any sensations under the surface of your skin,
Noticing any tension,
Tightness,
Or points of pleasure.
How does your physical body feel in this moment?
And just noticing,
Without judgment,
All is welcome here.
And by bringing our awareness to points of tension,
If that's what you discover,
It actually serves us in softening.
Mindful awareness to our bodily sensations can help to dissolve tension.
So next,
We will begin to scan your awareness through your mental body.
How is your mind today?
Is it perhaps super active and struggling to settle down,
Full of chatter and noise?
How is your mental health today?
Do you feel calm or stressed?
Are your thoughts clear and at ease,
Or are you feeling a bit scattered or something in between?
Once again,
All is welcome.
And again,
I will note that by bringing your mindful attention to the feelings of your mind,
The content of your mind,
It can help to soften rumination and self-judgment.
So welcoming everything without pushing anything away,
But also knowing that this practice of directed attention to your mental body can help you to soften and release stress,
Worry and anxiety.
Now bringing your awareness into your emotional body,
Your heart.
How is your heart today?
What emotions are present for you?
What feelings are alive?
Be they challenging or sweet,
Just notice and name whatever emotions you are feeling right now with gentleness and compassion.
Once again,
All is welcome.
And finally,
Bringing your awareness into your spiritual body.
How is your spirit today?
Do you feel connected to yourself?
Or something greater?
And whatever your spiritual practice,
Whatever your spiritual practice may be,
Are you able to sense a connection to forces beyond your control?
A sense of connection to the universe,
Nature or the divine,
Whatever language you might use?
And taking a moment to feel into this connection,
Maybe inviting it to expand.
And now,
I invite you to feel into all four of these bodies at once.
Your body,
Your mind,
Your heart and your spirit.
Can you feel a sense of integration between these aspects of yourself?
These four bodies,
These four aspects of your being are deeply intertwined.
And the well-being of each depends on the health and well-being of the others.
So maybe if you found yourself struggling to connect with one of these bodies,
Or you noticed that one of the bodies was experiencing challenge or suffering,
Sending a little extra love and support to either your body,
Your mind,
Your heart or your spirit.
And finally,
Taking another deep breath here.
Thanking yourself for taking this time to check in deeply.
And sealing this practice with a little gratitude for the complexity of your bodies.
And when you're ready,
Slowly inviting some small movements back into your body.
Taking another deep,
Releasing,
Cleansing breath.
And whenever you are ready,
Gently cracking your eyes back open.
Taking a look around your space.
And thank you so much for practicing with me today.
My name is Emma,
And I'm sending you so much love as you deepen your connection to your body.
And I hope you enjoy the rest of your day.
