Okay,
So let's start our practice by chanting Aum three times.
Bring your hands together in Anjali Mudra,
In prayer.
Inhale.
Aum.
Inhale.
Aum.
Inhale.
Aum.
Now gently bring your hands resting on your thighs.
Let's join together our ring finger and our thumbs on both hands.
Palms up on Prithvi Mudra.
Prithvi means earth.
With this mudra we stimulate the root chakra.
Find a comfortable sitting position.
Your pelvis rooted to the earth.
Your spine straight.
Back of your neck long.
Push your hips into the floor.
And at the same time reach with the top of your head towards the ceiling.
Become aware of a feeling of well-being all around you.
Now visualize your body as if you were seeing it in a mirror.
Starting at your feet.
Scan your body from the bottom up towards your head.
Observe every detail.
The shape.
The position of your feet.
Your legs.
Your hips.
Your spine.
Your belly.
Your chest.
Look at the shape of your fingers.
The position of your hands.
Your arms.
The position of your shoulders.
The shape of your lips.
Your nose.
Your ears.
Your eyes.
And your forehead.
Now visualize your whole body from the front.
Your whole body from the back.
Your whole body from the right.
Your whole body from the left.
And your whole body from the top.
Now bring your awareness to your feet.
Become aware of the stillness of your feet.
Bring your awareness to your lower legs.
And become aware of their stillness.
Notice your knees.
Notice how still they are.
Notice your thighs.
Notice the stillness in your thighs.
Bring your awareness to your pelvis.
Feel your pelvis still and rooted to the earth.
Notice your abdomen.
Your chest.
Notice how they gently rise and fall with your natural breath.
Now bring your awareness to your lower back.
Notice the stillness in your lower back.
Notice any tension.
Any sensation.
Now move the awareness to the upper back.
And notice any sensation present.
Is there any tension?
Is your back straight?
Notice the stillness of your back like the trunk of a tree.
Now notice your arms.
Still and steady.
Bring your awareness to your hands.
Your hands are gently resting on your thighs.
They are not moving.
You are not fidgeting.
They are still.
Notice the position of your fingers in Prithvi Mudra.
The steadiness and the energy.
Now move your awareness to your shoulders.
Notice the stillness of your shoulders.
Notice any sensation.
Any tension.
And finally notice your neck.
Your neck is straight,
Elongating towards the ceiling and still.
Become aware of your head.
Still and supported by your neck.
Finally become aware of your whole body.
And experience your whole body steady and still.
Like a mountain or a tree.
And now we start observing the element earth throughout our body.
Bring your awareness to your feet.
Observe the element earth in your feet.
Your feet are solid and rooted to the earth.
Become aware of the element of earth in the tissues of your feet.
In the skin,
The bones,
The toenails.
Feel the heaviness of the earth element within your feet.
Now bring your awareness to your lower legs.
Observe the element earth in your lower legs.
Anything solid and heavy within your lower legs.
Become aware of the earth element in your tissues,
Muscles,
Bones.
And feel the heaviness of the earth element in your lower legs.
Move your awareness to your knees.
And observe the earth element.
Observe the solidness and the heaviness of your knees.
Become aware of the element of earth in the tissues,
Bones,
And the heaviness of the earth element.
Move your awareness to your thighs.
Visualize and sense the shape and position of your thighs.
Observe the earth element in here.
Become aware of the earth element in the tissues,
Bones,
Skin.
And feel the heaviness of the earth element in your thighs.
Now bring your awareness to your pelvis.
And observe the earth element in your pelvis.
Become aware of the earth element connecting your root chakra to the earth.
The earth element in the skin,
Tissues,
And bones.
Feel the heaviness of your pelvis and your sitting bones pushing towards the ground.
Now bring your awareness to your back.
And feel the heaviness of the earth element in your back.
Observe the earth element in the tissues,
In your spine,
Each bone,
And the skin.
Feel the weight of your spine.
Now move to your abdomen and become aware of the element earth in your abdomen.
Become aware of the earth element within your organs.
And observe the heaviness of each organ.
Move your awareness to your chest.
And observe the earth element in your chest.
Feel the shape and weight of your rib cage.
Feel the heaviness of your chest.
Bring your awareness to your hands.
And observe the element earth in your hands.
Your hands are in Prithvi Mudra.
Observe if you can feel any energy from the earth emanating from your hands.
Now observe the element earth in your arms.
The element earth in your shoulders.
Feel the heaviness of your shoulders and neck.
Observe the element earth in your head and face.
Feel the skin,
The bones,
And the heaviness of your head.
Now become aware of your physical body in its sitting position and nothing else.
Your body is perfectly still and steady like a mountain.
Become aware of how solid and compact your whole body is.
Rigid and still like a mountain.
Visualize your entire body filled with the element earth.
Visualize your limbs melting and see your body as one big piece of earth element.
Experience the earth element throughout your body.
The physical presence and weight of your body.
The feeling of the sitting bones pressing into the cushion.
Your hands resting on your thighs.
Your teeth.
Your bones.
Notice how solid your entire body is.
Your body is so solid,
Steady and still that you are unable to move any body part.
Now bring the focus of the earth element outside of your body.
Everything that is solid outside of ourselves.
The floor upon which we sit.
The buildings.
The roads.
The mountains.
The rocks.
The pebbles.
The soil.
The trees.
The plants.
And the bodies of other living beings.
Just allow the images and sounds to come to your mind.
Observe the earth element outside of your body.
Everything solid within your body and everything solid externally is the same earth element.
There is really no me earth element or other earth element.
It's all the same.
Now become aware of the inner and outer earth element merging together.
Visualize the earth element inside and outside of your body joining together and becoming one.
Stay with this awareness.
Feel one with the universe and with the earth.
Lose all sensations of your body.
Let go of your thoughts.
And realize that your body is together with the world around you.
Now bring your awareness back into the room.
Take a deep breath.
And relax.
Start becoming aware of your body again.
Maybe move your fingers a little bit and your toes.
Keep your eyes closed.
Now bring your hands together in Anjali Mudra.
And we're going to end the practice with one Om and three Shanti.
Inhale.
Om.
Shanti.
Shanti.
Shanti.
Rub your palms together.
Bring your hands to your eyes.
Enjoy the warm sensation.
And when you're ready,
Open your eyes.
Namaste.
