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Exercise: The four-element body scan

Nourish your pictorial thinking and mobility and make it available to others!

In this exercise you make contact with the four layers of your body. The inner harmony between the elements becomes richer and  stable.

  • Solid, watery and airy qualities are present in stone, plant, animal  and in the kingdoms of nature. They also live in you!
  • Warmth is something more. It penetrates everything and brings about movement and change. It enables you to live in your body. To penetrate it and to unfold your will in the world.

With this exercise you build an inner base which helps you to react differently to influences from without.

Sit down and relax. You may lean back or sit without support, keeping your eyes open or closed. Take one to two minutes for each of the following stages. You may do it with or without the audio file of this lesson.


Inwardly go down through your whole body from the head to the feet. Feel how you feel the earth with the soles of your feet. Make contact with the earth.


Just relax. Let the holding against the heaviness release a little. Stay upright anyway. Try to feel the "solid" in you which gives support, form and stability. Feel the chair you are sitting on, your feet on the ground, your upright spine, your arms on your thighs. Can you feel your bones? The gravity that pulls on them? Can you "feel" something like a support inside?


Go over to the sensation of the watery in your body. You can experience it like a fine tingling and pulsing. How do you feel it in your legs, in the body, in the head? Are there any places where there is more, where you feel less? Take time to let what you feel affect you.


Now feel how in your organism the watery vibrating is aerated. Feel the breathing movement of the ribcage. Observe the lifting and lowering of the abdomen. Experience the dry streaming in the nose like something nursing you right into your lungs. Do you experience something airy in your legs and arms? In the head? Take time to notice this in peace.


Do you feel how warmth permeates everything: in the legs, in the feet, in the arms, in the head, in the whole body? Sometimes warmer, sometimes less warm, but everywhere? How do you feel the warmth around your body? Enveloping, balancing, relaxing? Can you imagine how the warmth helps you to turn the body into a home for yourself.

The end of the meditation

Perceive all four qualities again at the end. The warmth, the air, the watery, the solid. And how they jointly interweave.

Take leave of them slowly, swallow once, move yourself, stretch. Look about the room. Feel yourself sitting on your chair.

Focus your attention on your body again and how you feel.  

                                                                           Free interpretation of Rudolf Steiner

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Eight weeks with meditations, exercises and eurythmy

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There are many courses available on High Sensitivity that will help you to: master your everyday life, get to know yourself better and take your needs seriously.

The special feature of our course is its systematic structure according to topics which are adapted to the different layers of our personality. The basis for the personality layers in this course is twofold: first, the Eightfold Path of the Buddha, as taught 3000 years ago; and second, the beatitudes of the Sermon on the Mount. Both of these sources take up the complex structure of mind and body in a similar way, and subdivide it into eight or nine basic principles. Rudolf Steiner worked out the similarities between these two sets of teachings, and these sources and their approaches form the basis for this course.

This self-guided course is a wonderful opportunity to go through all the elements of the course consciously and calmly. You go from week to week, focusing only on the current module so you can concentrate wonderfully on the essentials. You are completely in the present and in the flow. You are active and you can let go at the same time. In the Start-Stop-Pause section, you can start and pause the guided course at any time.

Please note: The facilitated group course, you need to purchase on the HSP page.

Buy the facilitated course here

Buy the self-controlled course here

14 days unrestricted right of return.