Course Content
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Introduction
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Meditation to become grounded
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Stabil und grounded between right and left
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My right and my left
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Strengthening the intuitive left side
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In balance between inside and outside
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Carried, protected, embraced
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Light - Weight - O
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Creating confidence
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The U from the left and the right
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Width instead of narrowness
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On the way to myself
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Six positions of being with yourself
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Six etheric streams
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I am with you - and with me
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I AM HERE
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Gaining strength by letting go
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I AM HERE (from below)
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The four element body scan
10:01
Download (9 MB)
Sit relaxed on a chair.
You can lean or sit without support, with your eyes open or closed. Take a minute or two for each of the following levels. You may do it on your own or use the ten-minute audio file in this lesson.
Earth
Go down inside your whole body to your feet. Feel how you perceive the ground with the soles of your feet. Get in touch with the earth.
The solid
Just relax. Let go of the weight a little. Stay upright anyway. Try to feel the “solid” in you, that which gives support and conveys form and stability. Feel the chair you are sitting on, your feet on the floor, the uprightness of your spine, your arms on your thighs. Do you feel your bones? The weight that pulls on them? Can you "feel" something like a support internally?
The liquid
Try to feel the sensation of the water in your body. You can experience it like a fine tingling and pulsating. How do you feel it in your legs, in the body, in the head? Are there places where you feel it more, where you feel it less? Take your time to let what you feel affect you.
The airy
Can you feel how the watery element is airated and how the air flows through your body? Feel the chest's breathing motion. Watch the abdomen expand and contract. Experience the dry flow in your nose like something nourishing you right into your lungs. Are you perceiving air in your legs and arms? In the head? Take your time to perceive this in peace.
The warmth
Perceive how warmth permeates everything: the legs, the feet, the arms, the head, the whole body? Sometimes warmer, sometimes cooler, but still everywhere? How do you feel the warmth around your body? Enveloping, balancing, relaxing? Can you guess how the warmth helps us to make the body a home for ourselves, a place where we can live?
End of meditation
Finally, feel all four qualities again. The warmth, the airy, the watery, the solid. And how they form a unity.
Slowly say goodbye to this sensation, swallow once, move, stretch. Look around. Feel yourself in the chair you are sitting on.
Put your attention back on your body and how you feel now.
Based on Rudolf Steiner
Earth
Go down inside your whole body to your feet. Feel how you perceive the ground with the soles of your feet. Get in touch with the earth.
The solid
Just relax. Let go of the weight a little. Stay upright anyway. Try to feel the “solid” in you, that which gives support and conveys form and stability. Feel the chair you are sitting on, your feet on the floor, the uprightness of your spine, your arms on your thighs. Do you feel your bones? The weight that pulls on them? Can you "feel" something like a support internally?
The liquid
Try to feel the sensation of the water in your body. You can experience it like a fine tingling and pulsating. How do you feel it in your legs, in the body, in the head? Are there places where you feel it more, where you feel it less? Take your time to let what you feel affect you.
The airy
Can you feel how the watery element is airated and how the air flows through your body? Feel the chest's breathing motion. Watch the abdomen expand and contract. Experience the dry flow in your nose like something nourishing you right into your lungs. Are you perceiving air in your legs and arms? In the head? Take your time to perceive this in peace.
The warmth
Perceive how warmth permeates everything: the legs, the feet, the arms, the head, the whole body? Sometimes warmer, sometimes cooler, but still everywhere? How do you feel the warmth around your body? Enveloping, balancing, relaxing? Can you guess how the warmth helps us to make the body a home for ourselves, a place where we can live?
End of meditation
Finally, feel all four qualities again. The warmth, the airy, the watery, the solid. And how they form a unity.
Slowly say goodbye to this sensation, swallow once, move, stretch. Look around. Feel yourself in the chair you are sitting on.
Put your attention back on your body and how you feel now.
Based on Rudolf Steiner