MIDL 2 / 7: Grounding in Elements

Close your eyes over lightly.

Not to be aware of what it feels like,

Just to be here.

Putting the whole of your body and mind,

All the different sensations.

Can you experience warmth within your body?

If you can,

Place your awareness on the warmth and silently repeat,

Warm,

Warm.

Can you experience coolness within your body?

If you can,

Then place your awareness on that coolness and silently repeat,

Cool,

Cool.

Can you experience hardness within your body?

How can you experience hardness?

If you can,

Then be aware of that hardness and silently repeat,

Hard,

Hard.

Can you experience softness within your body?

Where can you experience softness?

If you can,

Gently hold it in mind and silently repeat,

Soft,

Soft.

Relax your chest and your belly and allow your breathing to move freely.

Just being aware of the full breath as it moves through your body.

What sensations can you experience within your breathing?

Can you experience movement within the breathing?

If you can,

Gently hold that movement in mind and silently repeat,

Moving,

Moving.

What other sensations can you experience within the breathing?

Use gentle labels to describe your experience of the breath.

Now gently bringing your awareness back into your body.

And when you're ready,

You can gently open your eyes.

Be aware of seeing.

Be aware of just being here.

Thank you for spending this time meditating with me.

Take care of yourself.

And goodbye.