Try for freeTry for free
MeditationFeel That You Belong

Feel That You Belong

Slowing down and connecting to the present moment reminds us that we always belong. In today’s meditation, we’ll use the four elements — earth, fire, water, air — to help you feel more connected to the world around you.

Try 14 days free

Better mental health starts with Headspace. Unrivaled expertise to make life feel a little easier, using guided meditations, mindfulness tips, focus tools, sleep support, and dedicated programs.

Try 14 days free
Better mental health starts with Headspace

Here at Shine, we talk a lot about getting or feeling grounded. And in a literal sense, we mean to feel connected to the ground beneath you, whether that's your chair or the floor beneath your feet. But it's so much more than that. You see, grounding is a key step to help you create a sense of belonging. Meditation teacher, Sebene Selassie, likes to think of it this way: Our breath and body are our tools to ground ourselves, to help us step out of our anxieties and doubts for a moment. And once we're in the present moment, then we can feel a sense of true belonging. We can feel a sense of connection to the now, and all the other beings and things in this moment with us. It's something that definitely takes practice. And today, we'll try an exercise that Sebene recommends. It's called the "Four Elements Practice," and it's all about using earth, fire, water, and air as a way to anchor ourselves and remember that we belong. So, start by getting in a comfy position. Take a long deep breath in and out. Another one in and out. Softly close your eyes. Place your right hand on your stomach and your left hand on your heart, or imagine the sensation of doing so. Keep breathing deep, feel the energy of these spaces. Notice where the air rises and falls. And if there's any tension, send some love there on your next breath, connect to your body right now. Let your hands slowly rest at your sides. And now let's explore the element of earth. If you are sitting, bring your awareness to where your body meets the chair or couch, or notice where your feet meet the earth. And on your next exhale, try to relax your muscles, and let yourself really sink into the support below you. Notice the weight of your body pressing down on the earth, and how the earth responds holding you up, a constant dance in unison. And know this is the same ground beneath everyone across the planet. We are all held up by this same earth. Savor this for a moment. Now, we'll move on to fire. As you breathe deeply, start to notice the warmth in your chest, around your heart, as your chest rises and falls, and your stomach as it moves up and down too. And as you exhale, notice the warmth of your breath entering the space around you, warming the air around you, breathing in and warming our bodies, and out, warming the world around us. We all carry this warmth and heat within us, sending it out into the world around us. Take that in for a moment. Now, it's time for the element of water. We often forget, but we are made up of mostly water, and nearly 3/4 of your brain and your heart are made up of water. It's flowing and moving through your body all the time,...


Duration9 min

About your teachers

  • A former Buddhist monk, Andy has guided people in meditation and mindfulness for 20 years. In his mission to make these practices accessible to all, he co-created the Headspace app in 2010.

    More about Andy
  • Eve is a mindfulness teacher, overseeing Headspace’s meditation curriculum. She is passionate about sharing meditation to help others feel less stressed and experience more compassion in their lives.

    More about Eve
  • As a meditation teacher, Dora encourages others to live, breathe, and be with the fullness of their experiences. She loves meditation’s power to create community and bring clarity to people’s minds.

    More about Dora
  • Kessonga has been an acupuncturists, therapist, and meditation teacher, working to bring mindfulness to the diverse populations of the world.

    More about Kessonga
  • Rosie Acosta has studied yoga and mindfulness for more than 20 years and taught for over a decade. Rosie’s mission is to help others overcome adversity and experience radical love.

    More about Rosie
Your lifelong guide to better mental health

Your lifelong guide to better mental health

Stress, sleep, and all the challenging emotions — care for your mind with the everyday mental health app that's shown to make a difference.

Try 14 days free
Look After Your Mind

Look after your mind

Proven guided meditations and programs to help you stress less, sleep more soundly, and better navigate life’s challenges

Science Backed


Studies show that using Headspace for 30 days can reduce stress, increase resilience, and improve overall well-being

Explore Content

Explore 1000+ 
expert-led exercises

Access our library of meditations, breathing exercises, and guidance videos for stress, sleep, focus, everyday anxiety , parenting, and more.

Member reviews

Hear from some of our members

Your app brings so much peace and tolerance to our home.




Changing my thoughts has allowed me to change my life.




The stress and loneliness courses … taught me how to comfort myself.




Headspace provides me with … a connection to myself, and a disconnection from negative thoughts, feelings, and sensations.




More to explore

Beginning Meditation


Reframe Stress and Relax


New and Popular


Becoming a Mindful Parent

    • Terms & conditions
    • Privacy policy
    • Consumer Health Data
    • Your privacy choices
      Privacy Choices Icon
    • CA Privacy Notice
  • © 2024 Headspace Inc.
  • Terms & conditions
  • Privacy policy
  • Consumer Health Data
  • Your privacy choices
    Privacy Choices Icon
  • CA Privacy Notice