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These are the user uploaded subtitles that are being translated: 1 00:00:00,000 --> 00:00:03,175 Touch And Earch 2 00:00:03,175 --> 00:00:05,920 Hello it's Adelaide again with Caravan Wellness 3 00:00:05,960 --> 00:00:09,560 this is a video part of our five part video series on 4 00:00:09,600 --> 00:00:12,080 sense memory meditation 5 00:00:12,480 --> 00:00:14,360 these guided meditations 6 00:00:14,500 --> 00:00:17,820 Are created for you to set some time aside and focus 7 00:00:17,820 --> 00:00:21,140 on your human sensations in the outside world around 8 00:00:21,140 --> 00:00:21,540 you 9 00:00:21,980 --> 00:00:27,080 Today we're focusing on touch and earth 10 00:00:27,420 --> 00:00:30,700 So as you find a spot where you can feel comfortable 11 00:00:30,700 --> 00:00:32,500 and relaxed 12 00:00:32,920 --> 00:00:35,880 Start to release any unnecessary tension 13 00:00:35,920 --> 00:00:39,320 you don't need to hold yourself up 14 00:00:39,400 --> 00:00:44,540 Starting with your feet your ankles 15 00:00:45,300 --> 00:00:50,640 Creating space in your knees your hips 16 00:00:52,475 --> 00:00:54,780 small of your back 17 00:00:55,560 --> 00:00:57,860 Inching up your spine 18 00:00:58,440 --> 00:01:03,320 Creating space in your neck letting their arms and 19 00:01:03,360 --> 00:01:05,920 other limbs find a comfortable position 20 00:01:06,080 --> 00:01:11,440 In focusing all energy and breath out the top of your 21 00:01:11,440 --> 00:01:12,320 head 22 00:01:13,260 --> 00:01:16,960 Begin to inhale and exhale 23 00:01:17,240 --> 00:01:25,720 Inviting cool fresh air and expelling any stress 24 00:01:25,720 --> 00:01:29,280 and leftover residue from the day you've already 25 00:01:29,280 --> 00:01:31,320 had or fears and anxieties 26 00:01:31,380 --> 00:01:37,020 Of the day you're about to continue to have 27 00:01:37,260 --> 00:01:42,660 With all this space you've created inside yourself 28 00:01:42,700 --> 00:01:45,660 and the breadth of possibilities beginning to fill 29 00:01:45,660 --> 00:01:47,020 and expand you 30 00:01:47,440 --> 00:01:55,560 Start feeling your feet on the ground 31 00:01:57,620 --> 00:01:59,780 Notice how heavy they are. 32 00:02:00,040 --> 00:02:03,700 Notice the texture under your feet 33 00:02:04,880 --> 00:02:08,300 Are they cold are they hot 34 00:02:08,980 --> 00:02:11,640 How is the outside air on your skin 35 00:02:12,240 --> 00:02:14,920 Are they soar 36 00:02:15,340 --> 00:02:17,220 Are you tense 37 00:02:17,580 --> 00:02:20,780 You can just notice these without feeling the need 38 00:02:20,820 --> 00:02:23,300 to change anything in this moment 39 00:02:23,500 --> 00:02:26,780 But focus on the outside layer of skin touching the 40 00:02:26,780 --> 00:02:28,340 world around you 41 00:02:29,820 --> 00:02:34,240 This form of touch is the worlds touching us 42 00:02:34,780 --> 00:02:40,140 And you're allowing yourself to feel it its grace 43 00:02:40,140 --> 00:02:43,200 Its gentle warmth 44 00:02:43,600 --> 00:02:48,000 It's assuring coolness as you feel your feet or your 45 00:02:48,040 --> 00:02:50,640 sit bones on the ground 46 00:02:51,760 --> 00:02:55,260 You realize you are being pulled towards the earth 47 00:02:55,440 --> 00:02:58,920 And that this touches provided by gravity 48 00:02:58,920 --> 00:03:02,880 All the way to the earth's core 49 00:03:02,880 --> 00:03:05,360 This tug 50 00:03:05,360 --> 00:03:08,600 this inner gravity that you can identify and you have 51 00:03:08,600 --> 00:03:09,480 room for 52 00:03:09,960 --> 00:03:12,220 Which is your core as well. 53 00:03:14,080 --> 00:03:18,040 And there is a taut yet easy 54 00:03:18,200 --> 00:03:22,820 Invisible thread between you and the earth's core 55 00:03:22,920 --> 00:03:27,200 Always touching never apart 56 00:03:28,140 --> 00:03:31,720 Both existing and opposites 57 00:03:35,580 --> 00:03:38,880 As you picture this image 58 00:03:40,280 --> 00:03:44,320 Going deeper and deeper into the earth and deeper 59 00:03:44,320 --> 00:03:46,400 and deeper into yourself 60 00:03:46,580 --> 00:03:49,720 Feel relief 61 00:03:50,700 --> 00:03:52,340 Feel ease. 62 00:03:53,040 --> 00:03:56,040 Feel thankful that you don't have to do anything to 63 00:03:56,040 --> 00:03:57,760 always have this connection 64 00:03:57,840 --> 00:04:00,080 This touch. 65 00:04:00,440 --> 00:04:04,480 Continue to breathe 66 00:04:04,760 --> 00:04:08,300 And as we begin the mantra 67 00:04:09,660 --> 00:04:17,560 Inhale with the first part and exhale with the second 68 00:04:17,800 --> 00:04:20,300 Hearing my words is your own. 69 00:04:21,040 --> 00:04:23,780 Inhale. 70 00:04:24,100 --> 00:04:26,700 And exhale. 71 00:04:27,760 --> 00:04:31,320 I touch 72 00:04:31,720 --> 00:04:34,080 I am surrendering. 73 00:04:34,900 --> 00:04:36,360 I touch. 74 00:04:38,380 --> 00:04:41,140 Hi I'm surrendering. 75 00:04:41,700 --> 00:04:46,960 I touch I am surrendering 76 00:04:47,040 --> 00:04:52,340 With each exhale feeling heavier and heavier 77 00:04:52,620 --> 00:04:56,860 More trust in the earth in this eternal connection 78 00:04:57,000 --> 00:05:01,420 Giving up what you do not need to hold onto 79 00:05:06,940 --> 00:05:10,380 Keep saying the mantra in your head 80 00:05:10,500 --> 00:05:14,100 hearing the words as your own hearing yourself promised 81 00:05:14,100 --> 00:05:17,100 to continue to surrender to the earth 82 00:05:17,400 --> 00:05:22,900 To continue to put trust in the outside world 83 00:05:22,980 --> 00:05:26,760 To continue to pay attention to your own inner core 84 00:05:28,360 --> 00:05:31,600 To touch others with the same gentle ease 85 00:05:33,960 --> 00:05:38,180 And to hold on to yourself with the same reassuring 86 00:05:38,940 --> 00:05:41,940 Lift and pull. 87 00:05:42,860 --> 00:05:48,080 In this world I greet my oldest survivor 88 00:05:48,480 --> 00:05:51,320 The earth 89 00:05:51,360 --> 00:05:54,320 the earth will always be there for you much like these 90 00:05:54,320 --> 00:05:55,160 senses 91 00:05:55,260 --> 00:05:58,900 And whenever you doubt that you can always just touch 92 00:05:58,900 --> 00:06:00,140 and ground 93 00:06:01,020 --> 00:06:05,480 And given fully to the present moment 94 00:06:05,640 --> 00:06:08,840 Feel the weight of each second 95 00:06:08,840 --> 00:06:11,520 feel the weight of your presence on the earth 96 00:06:11,800 --> 00:06:15,480 In the safe reassurance that something is always 97 00:06:15,480 --> 00:06:16,680 holding you up 98 00:06:17,140 --> 00:06:22,420 Take as much time as you need to continue the mantra 99 00:06:22,820 --> 00:06:26,940 or you can begin to rule over in either journal or enter 100 00:06:26,980 --> 00:06:29,700 a digestive posture 101 00:06:29,940 --> 00:06:33,740 And not until youre ready 102 00:06:33,740 --> 00:06:36,260 should you begin the rest of your day ahead 103 00:06:36,320 --> 00:06:39,960 Thanks so much for joining me again I'm Adelaide with 104 00:06:39,960 --> 00:06:41,280 Caravan Wellness 7435