Try free for 7 days.

Mindfulness.com
Meditation
See all Meditation

Browse

Top articles

How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

What is Meditation?

Mindful LivingSleep
Community

Already have an account?

Sign in

00:00

00:00

Grounding in the Elements of Self-Care

This meditation will help you ground into this moment and begin to touch your inherent strength, dignity, and warmth.

Let's begin this meditation by finding a comfortable position. Perhaps in the seated posture or lying down. And allowing yourself to rest as you prepare for this practice, which will support you in grounding in the elements of self-compassion. And bringing awareness to the various elements that comprise your physical being in this moment. So as we settle into the meditation, perhaps noticing again, the points of contact between the body and the ground beneath you.

If you're seated in a chair, just feeling the way in which the chair is connected to the floor, and to the floor to the earth. Similarly, if you're lying down, just noticing how it is that you are in this moment being held by the support, the earth. And allowing your attention to encompass awareness of breathing in and breathing out. And as you do so, noticing again here, how just simply breathing is in and of itself, a manifestation of the preciousness of your life. And the way in which we are always held in this broader, magnificent mystery of life itself.

And as we settle into this practice, feeling the body as a whole resting in the position that you've chosen. Breathing in and breathing out and noticing perhaps the edges of the body and the points of contact between earth, chair, clothing. Allowing the spacious holding of the body as a whole to support you and just relaxing. Just being present. In your life in this moment.

Take in, perhaps a few deeper than usual breaths for you. And just then allowing yourself to rest and a rhythm and pace of breathing as comfortable for you in this moment. And as you gently allow your attention to focus on the sensations of breathing. Perhaps noticing the way in which that sensation of the in-breath may be known by allowing attention to rest on perhaps one place where you're really feeling the breath coming in. It might be the region of the belly button down beneath that diaphragm, where if you allow yourself, and feel just the beginning of the in-breath.

Drawing in and feeling the expansion of the abdominal walls, as you breathe in and naturally reach that point where the body wants to breathe out. And breathing out, we can feel similarly the collapse, the falling backwards of those abdominal muscles and walls. So breathing in and breathing out, having this point of contact as an additional ground to connect you with your experience, to anchor you in the sensations of this moment. Now you can allow yourself to more deeply anchor into this moment by sensing into the quality of the earth that is inherently a part of your own being. The solid qualities of the musculature of the body, bones, as you breathe in and out.

And noting the way in which these more solid qualities are here. Feeling this sort of depth of your being as you rest, sitting in this dignified posture, lying in this dignified posture. Just allowing gravity to hold you, and just feeling the ground of your being and the connectedness between the body and the earth below. But also, sensing into these earth elements that are in the body. As you breathe in and out, noticing that you are comprised of earth element in this moment.

Solid, grounded like a mountain as you sit, or perhaps rooted like a tree. Feeling, calling forth, in your own way, a sense of the earth element in the firmness with which you are resting in this moment. As you breathe in and out, sensing that solidity which is the earth element in the body, Allowing it to dissolve in this moment. And resting in the sensations of breathing in and out. Now, perhaps calling forth a quality of warmth within you.

Accessing the region as a heart. Perhaps, as we allow our or tend to, to feel the sense of warmth in us as were coming to the core of our being, the muscles of the midsection. And in this moment, sense into a fire element in the body, that which is alive energetically, that which is transforming. Perhaps emotions of difficulty into the energy of change. Perhaps literally transforming the foods that we eat into the nutrients we need to strengthen us.

Whatever way seems natural to you, will you invite an inquiry into the fire element in your own body and being. The warmth. Your energy of powerful transformation that exists in you in this moment. Breathing in and breathing out and sensing the way in which you are indeedcomprised of fire. Heat.

Light. Warmth. And now allowing the imagery and the sensations that have arisen in this moment to dissolve. And coming back to the sensations of simply breathing and sitting. And calling forth the water element within you, knowing that the body is comprised of more than 50% water.

Sensing into that which is in flow in you, even as you sit, relax, and rest. So breathing in and breathing out, noticing the fluid nature of your being. Calling forth in ways that resonate with you. What aspects of your being right now carry the mark of the water element? Strong, able to flow, able to change, able to support you in flowing and being with what arises the gentle strength. The water element in you.

And finally, as we allow the water element or the imagery around that to dissolve, coming back to the sensations of just breathing. And as you do, so noticing this as the air element. Breathing in and breathing out with the quality of the air in this moment as a part of your being the. Wind element. Breathing in and breathing out, joining now with the winds and feeling as you do so the way in which your whole being is flowing in, rustling as the wind, shifting asthe wind does.

Sensing the quality of the wind and air as a part of your being in this moment. And now, as you allow the focus on the sense of the air and the wind element as a part of who you are to gently dissolve, feeling now just the spaciousness. And allowing this invitation to attend to the spacious quality of your own being, the way in which the earth element, fire element, the water element and the air element are all here. Feeling again, the way in which you belong as a part of this earth and always have. And feeling how it is that when you are reminded of your inherent connection with the entire earth, itself is a way of bringing a loving, compassionate support to you, for whatever difficulty you may be experiencing in this moment or beyond.

Keep practicing like this when and as might need the extra support of reminding yourself of the elements in you, the strength in you, the ability to flow in equanimity with what is. Thank you for your practice. May you be well, safe and connected on the journey from this moment into the next.

Meditation

4.2

Grounding in the Elements of Self-Care

This meditation will help you ground into this moment and begin to touch your inherent strength, dignity, and warmth.

Duration

Your default time is based on your progress and is changed automatically as you practice.

Let's begin this meditation by finding a comfortable position. Perhaps in the seated posture or lying down. And allowing yourself to rest as you prepare for this practice, which will support you in grounding in the elements of self-compassion. And bringing awareness to the various elements that comprise your physical being in this moment. So as we settle into the meditation, perhaps noticing again, the points of contact between the body and the ground beneath you.

If you're seated in a chair, just feeling the way in which the chair is connected to the floor, and to the floor to the earth. Similarly, if you're lying down, just noticing how it is that you are in this moment being held by the support, the earth. And allowing your attention to encompass awareness of breathing in and breathing out. And as you do so, noticing again here, how just simply breathing is in and of itself, a manifestation of the preciousness of your life. And the way in which we are always held in this broader, magnificent mystery of life itself.

And as we settle into this practice, feeling the body as a whole resting in the position that you've chosen. Breathing in and breathing out and noticing perhaps the edges of the body and the points of contact between earth, chair, clothing. Allowing the spacious holding of the body as a whole to support you and just relaxing. Just being present. In your life in this moment.

Take in, perhaps a few deeper than usual breaths for you. And just then allowing yourself to rest and a rhythm and pace of breathing as comfortable for you in this moment. And as you gently allow your attention to focus on the sensations of breathing. Perhaps noticing the way in which that sensation of the in-breath may be known by allowing attention to rest on perhaps one place where you're really feeling the breath coming in. It might be the region of the belly button down beneath that diaphragm, where if you allow yourself, and feel just the beginning of the in-breath.

Drawing in and feeling the expansion of the abdominal walls, as you breathe in and naturally reach that point where the body wants to breathe out. And breathing out, we can feel similarly the collapse, the falling backwards of those abdominal muscles and walls. So breathing in and breathing out, having this point of contact as an additional ground to connect you with your experience, to anchor you in the sensations of this moment. Now you can allow yourself to more deeply anchor into this moment by sensing into the quality of the earth that is inherently a part of your own being. The solid qualities of the musculature of the body, bones, as you breathe in and out.

And noting the way in which these more solid qualities are here. Feeling this sort of depth of your being as you rest, sitting in this dignified posture, lying in this dignified posture. Just allowing gravity to hold you, and just feeling the ground of your being and the connectedness between the body and the earth below. But also, sensing into these earth elements that are in the body. As you breathe in and out, noticing that you are comprised of earth element in this moment.

Solid, grounded like a mountain as you sit, or perhaps rooted like a tree. Feeling, calling forth, in your own way, a sense of the earth element in the firmness with which you are resting in this moment. As you breathe in and out, sensing that solidity which is the earth element in the body, Allowing it to dissolve in this moment. And resting in the sensations of breathing in and out. Now, perhaps calling forth a quality of warmth within you.

Accessing the region as a heart. Perhaps, as we allow our or tend to, to feel the sense of warmth in us as were coming to the core of our being, the muscles of the midsection. And in this moment, sense into a fire element in the body, that which is alive energetically, that which is transforming. Perhaps emotions of difficulty into the energy of change. Perhaps literally transforming the foods that we eat into the nutrients we need to strengthen us.

Whatever way seems natural to you, will you invite an inquiry into the fire element in your own body and being. The warmth. Your energy of powerful transformation that exists in you in this moment. Breathing in and breathing out and sensing the way in which you are indeedcomprised of fire. Heat.

Light. Warmth. And now allowing the imagery and the sensations that have arisen in this moment to dissolve. And coming back to the sensations of simply breathing and sitting. And calling forth the water element within you, knowing that the body is comprised of more than 50% water.

Sensing into that which is in flow in you, even as you sit, relax, and rest. So breathing in and breathing out, noticing the fluid nature of your being. Calling forth in ways that resonate with you. What aspects of your being right now carry the mark of the water element? Strong, able to flow, able to change, able to support you in flowing and being with what arises the gentle strength. The water element in you.

And finally, as we allow the water element or the imagery around that to dissolve, coming back to the sensations of just breathing. And as you do, so noticing this as the air element. Breathing in and breathing out with the quality of the air in this moment as a part of your being the. Wind element. Breathing in and breathing out, joining now with the winds and feeling as you do so the way in which your whole being is flowing in, rustling as the wind, shifting asthe wind does.

Sensing the quality of the wind and air as a part of your being in this moment. And now, as you allow the focus on the sense of the air and the wind element as a part of who you are to gently dissolve, feeling now just the spaciousness. And allowing this invitation to attend to the spacious quality of your own being, the way in which the earth element, fire element, the water element and the air element are all here. Feeling again, the way in which you belong as a part of this earth and always have. And feeling how it is that when you are reminded of your inherent connection with the entire earth, itself is a way of bringing a loving, compassionate support to you, for whatever difficulty you may be experiencing in this moment or beyond.

Keep practicing like this when and as might need the extra support of reminding yourself of the elements in you, the strength in you, the ability to flow in equanimity with what is. Thank you for your practice. May you be well, safe and connected on the journey from this moment into the next.

Meditation

4.2

Duration

Play in-app

Scan the following QR code with your camera app to open it on our mobile app

Similar to this

Make SpaceMeditation by Cory Muscara
Cory Muscara

Make Space

Meditation · 5-20 mins4.6

More from this teacher

Get Unlimited Access

Start your mindfulness journey today.

A Mindfulness Plus+ subscription gives you unlimited access to a world of premium mindfulness content.

  • Over 1,800 meditations, sleep, calm music, naturescapes and more
  • Daily mindfulness video meditations 365 days a year
  • 100s of courses and tools to help manage anxiety, sleep and stress

Email Missing

We couldn’t detect your email with the SSO provider you have selected.
or

Mindfulness Guarantee

We are here to make a positive impact on the world. We never want to sell you something that hasn’t helped you live a better life. That’s why if you’re unhappy with any purchase from us, you have 30 days to get a full refund and your money back.

If you subscribed to Mindfulness Plus+ and are unhappy with your purchase, please get in contact with us within the 30-day period and we’ll refund your purchase.


Learn more about our Mindfulness Guarantee.

Mindfulness

Bring balance into your everyday life.

We believe in a world where everybody has access to the life-changing skills of mindfulness.

  • 2,000+ Guided Meditations
  • Daily Coaching
  • Sleep Content
  • Mindful Exercises
  • Mindful Radio
  • 10+ Courses from world-class teachers

Private Browsing

Added to your cart!

Checkout

Thank you for joining us

Congratulations on your subscription! Dive into the full library and enjoy all it has to offer.

Claim your free access

Create a mindfulness account and we’ll unlock this premium session in your account forever.

or continue with
By continuing, you agree to our terms of service and privacy policy.

Do you already have an account?

Start a free trial to play this session

7-Days free trial, cancel anytime.

Finish personalizing your account

Complete a few quick questions to make your own personalized mindfulness plan.

Sign up or login to your mindfulness account to proceed.

or continue with
By continuing, you agree to our terms of service and privacy policy.

Do you already have an account?

Mindfulness

One membership to gain access to a world of premium mindfulness content created to help you live happier and stress less.

  • 2000+ Guided Meditations
  • Courses from world-class teachers
  • Resources for Stress + Anxiety
  • Breathing exercises, gratitude practices, relaxation techniques
  • Sleep meditations, playlists, stories
  • Mindful talks, podcasts, music, nature sounds