Hands in your lap.
Arms turned upwards.
Shoulders relaxed.
While your spine is long.
Heart is open.
Neck is long.
Crown of head floating up towards the sky.
Sits bone rooted into your seat.
Seat.
Rooted on the ground.
Breath going in and out through your nose.
Eyes gazing slightly upwards,
That point between the eyebrows.
The same place for your breath.
Is going in and out of your nose.
Breath,
Bringing in life and information.
Releasing all that doesn't serve you.
Releasing all that clouds you from seeing yourself,
Seeing your intuition.
Inhale,
Take in what you need.
Exhale,
Release what you don't.
You can also imagine that as like an offering to the divine.
Seeing a beautiful white golden light at the point between your eyebrows.
So now all that comes in and all that goes out goes through the passageway of God.
Angel's Source.
Whatever is that power that you believe in.
A gatekeeper.
Helping sift and sort.
Clarify,
And purify.
Relax the muscles in your belly and ribcage so that you can deepen the breath.
Count to five as you inhale.
And five as you exhale.
As slow or as fast as you'd like.
But keep the same rhythm on the inhale and the exhale.
You can add a slight pause.
Holding the breath between the inhale and the exhale.
If you have high blood pressure,
Cardiovascular issues,
Or if you're pregnant,
It's not advised to hold your breath.
If it feels okay,
Hold your breath up to five counts.
Inhale for five.
Hold for five.
Exhale for five.
I'm going to let you do quite a few rounds of this.
Measured breathing.
Keep the eyes looking at the point between the eyebrows.
Where the breath is coming in and out of your body.
Do 2 to 3 more rounds of this measured breathing.
When you're done with this round,
Let your breath come back to its natural rhythm.
Without trying to control or alter it.
But we're gonna watch it.
We're gonna notice it.
Without trying to change it.
Listen to the sound of your breath.
It's kind of like Kong as you inhale.
Saw as you exhale.
It's like the ocean wave passing to shore and away if you want a visual.
Inhale Hong.
Exhale,
Soften.
To accentuate the experience.
Silently say HOM as you inhale.
Saw as you exhale.
Inhale home.
Exhale,
Soften.
To help maintain the focus,
As you inhale and say Hong,
You're going to bend the right index finger towards your palm.
As you exhale and say saw,
You're going to straighten the right index finger back out.
Inhale.
Straighten Exhale.
Continue for just 2 minutes.
If the mind wanders.
Once you notice.
Just bring it back.
Inhale long,
Exhale soft.
Inhale once through the nose.
Exhale three times through the mouth and nose.
Keep staring at the point between the eyebrows.
Imagining the beautiful white golden light there.
And imagine with every breath.
You're offering everything into the light.
As you go into this final moments of meditation.
Bring to light.
Anything.
That you feel needs a little more light,
A little more love.
Any person.
Any goal.
Center that in that light at the point between the eyebrows.
Just imagine yourself in this moment being a conscious channel of light and love.
Pouring it into that being or object.
We don't decide for it what it needs.
What's right,
What's wrong.
We allow the light to just do its work.
As is needed.
Peace.
Amen.
