I'm Dr. Eleanor Haspel Portner, and this meditation is called Meditating on the Four Worlds. Begin in the standing position with your feet shoulder width apart, toes pointed slightly out, sort of 11 and 1 o'clock, knees slightly bent, and begin by shifting your weight between your legs, just rocking. As your weight shifts between your legs.

Then bring Your weight to your left foot, focusing on the heel of the left foot. And as you bring the weight to the toes of the left foot, you turn slightly and shift to the heel of the right foot, toe of the right foot, shift to the heel of the left foot and the toe of the left foot. Shift and turn, shift and turn, and as you bring the weight to the heel.

Of the left foot, make that the emotional world, and the toes the mental world. And as you shift to the right heel, make that the physical world, and the toes the spiritual world. We're shifting between the emotion and mental world, and the physical and spiritual world. Make the movements fluid as you move between the worlds.

Emotional to mental, physical to spiritual, emotional to mental, physical to spiritual. Balancing all four worlds. And in the rocking movement, you're balancing the worlds in the hemispheres of the brain. The left and the right side of your body. Turning around this central column, the spine, which is the Satsuma, the energy rod that goes through your body.

And as you move, allow your eyes to paintbrush the room

and you move through the worlds. As a figure eight, the infinity sign. The way the energy moves up the spine in a double helix. So, as you do this motion, you're balancing everything within your psyche, and in the breathing, which is natural, in through the nose and out through the mouth, you can release any tension, any stress.

of your day. Keep moving in your figure eight.

The figure eight is something you can do anywhere and anytime. Integrating the worlds in a very important way.

Begin to slow down And make the movement ever so slightly smaller each time you move.

Making the movement smaller and coming to a halt. Stand, take a few cleansing breaths.

Thank you for listening. You've done a four world balancing meditation. I'm Dr. Eleanor Haspel Portner. You can find my work at NOBLE, N O B L E energywellness. com and on social media Noble Energy Wellness or Dr. Eleanor.