It up nice and tall.
And make sure your legs are in a position where they feel relaxed.
Whether your knees are at a 90 degree bend with your feet.
Firmly planted on the floor or pillow if the floor is too far away.
Or cross-legged as I'm actually sitting.
And I either feel my sits bone releasing into my seat or my feet releasing into the floor.
And I'm making that connection with what's stable underneath me and supportive.
So.
.
.
I'm not holding everything up.
The world's going to help.
Close your eyes.
But gaze just slightly upwards under those closed eyelids to the point between the eyebrows.
That's going to be the most important action that you take in this meditation.
In order.
To maximize your access to intuition.
And keep your eyes gazing up the entire time.
If you look too high,
You're going to get a headache.
So imagine looking to the top of a distant mountain.
Bring your shoulders up.
Back.
Down.
Open your heart.
Let the crown of your head,
The top back of your head,
Float up to the sky.
And then just imagine if there's any more lingering thoughts in your head that they just float out like helium balloons,
All different colors,
Floating away into the sky until they disappear.
Gone no more.
Feel the sensation of your breath coming in and out of your nose.
The cooler air coming in,
The warmer air leaving.
Notice where the breath hits your nose.
Is it more towards the right,
The left,
The front,
The center,
Or the back?
See if you can alter where it hits your nose so it goes more towards the center in the back.
The bridge of the nose.
Where your eyes are looking up to.
So now imagine the breath coming in and out of your body through that center point of intuition.
And Mrs.
Also.
The prefrontal cortex,
Where we can have our true logical thinking,
Discernment,
Problem solving.
And regulation of emotions are also controlled there.
And we're going to deepen the breath.
And have a nice,
Slow inhale through the nose for five counts.
And exhale through the nose for five counts.
I want as you do this to notice the sensations of the belly releasing outwards and the breath filling your lungs from the bottom to the top and releasing from the top to the bottom and then the belly relaxing back in.
You really feel or at least imagine if you don't feel the movement of the breath within you.
And now let's inhale.
Exhale.
Bye.
One.
Inhale,
Five.
One,
Exhale,
Five.
Or inhale 5 times.
One,
Hold the breath for a moment.
Exhale,
Five.
One.
Inhale,
Five.
One,
Hold the breath.
For up to five counts.
If you have cardiovascular issues.
High blood pressure or are pregnant,
You don't want to hold the breath.
Just keep it flowing.
And exhale,
Bye.
You inhale for five.
Hold breath for five.
Exhale for five.
Inhale,
Five.
Old five.
Exhale 5.
Repeat that two to three more times.
At the end of this round of measured breathing.
Let your breath come back to its natural rhythm.
So we're gonna allow it to flow and watch it.
Without trying to alter it.
And as you watch it,
Listen to the sound of your breath.
So it's kind of like honking.
As you inhale.
And saw.
As you exhale.
So you inhale,
Hold.
You exhale soft.
Imagine an ocean wave passing to shore and away.
Because it sounds a little bit like Hong Kong.
Soul.
And to help you stay focused.
You're going to bend the right index finger in towards your palm as you say HUNG and straighten it back out as you say SOFT.
Inhale,
Hold.
Exhale sigh.
You If your breath starts to slow down,
Slow down how quickly you recite FONG SA and bend and straighten your index finger.
So that you alter your actions to what's naturally happening.
Just do this for one more minute.
Keep your eyes gazing slightly up.
Inhale once through the mouth.
Exhale three times through the mouth and nose.
Imagine a beautiful,
White,
Golden light.
Pouring in through the crown of your head.
And it's filling up.
Every single cell of your body.
As if your entire composition.
Is that light and love.
The only thing that you are,
The only space that there is.
Is for light and love.
Keep your eyes focused at the point between the eyebrows.
Imagining that light beaming out from that point.
And in that space is all the wisdom of the world that you need.
And the super conscious messages.
That will give you the guidance of what to actually follow.
Or light in through the crown of your head.
Let it fill every single cell of your body.
And focus your eyes at the light.
Wearing out.
Between the eyebrows.
And stay with that for just one minute.
I'll imagine that light.
Pouring out of you into your seat,
So your seat becomes light.
The floor underneath your seat becomes light.
The walls become light.
The ceiling.
The air around you.
The entire building or space that you're in.
Even if there's no walls.
Just let it all be light.
Of that light continue to expand.
So it's not just you that's light.
But it's the entire world.
The end of the need for duality.
Polarity.
And the beginning of oneness.
Three more deep breaths.
Filling the entire world in light.
And slowly open your eyes.
You
