Hello,
This is Bita Sharif,
And thank you for joining me in this 20-minute meditation called Circle of Energy.
We will be using our awareness and breath to open and move energy throughout our body system,
Creating a balancing effect in our bodies,
Giving us more energy if we feel depleted and also calming and relaxing our system if we feel stressed or anxious.
Meditation centers us into a state of balance.
And from this equilibrium,
We can heal ourselves,
Come open to new possibilities,
And we can return to what is most true for our deepest self.
Let's get started in your version of the most comfortable position,
Making sure your spine is straight in alignment,
Whether you are seated or reclining.
Let your hands rest on your thighs or by your side,
And allow your eyes to feel heavy and gently close.
Feel yourself in your body.
Enjoy this moment,
This commitment you've made to yourself,
To your health,
To your sense of fulfillment,
And to your evolution,
Tuning in to your breath as it flows in and out of your nose.
Let the breath draw you deeper inside.
There will always be distractions,
Sounds,
Feelings,
Thoughts.
Gently return your focus to the meditation with no judgment.
Let every distraction be an opportunity to strengthen your awareness and your meditation practice.
Beginning with three deep breaths in through the nose and out through the mouth for a slow count of four.
Inhaling through the nose,
Fill your body,
Two,
Three,
Four.
Exhale,
Open your mouth,
Sigh it out slowly,
Two,
Three,
Four.
Again,
Deeper,
Expansive inhale,
Two,
Three,
Four.
Exhale,
Longer sigh,
Release,
Two,
Three,
Four.
And last,
Inhale,
Two,
Three,
Four.
Exhale,
Let it all go,
Two,
Three,
Four.
Allow your breath to resume.
Gentle,
Easy breath in and out of your nose.
Guide your awareness to the top of your head and scan your head,
Noticing any sensations you feel.
Now,
Moving to the back and sides of your skull and around to your face,
Your forehead,
Eyes,
Cheeks,
Jaw,
And mouth.
Every area you pass relaxes.
Down your throat and around to your neck.
Down the shoulders,
Upper arms,
Elbows,
Forearms,
Down to your hands and fingertips.
Flow your focus back into your chest and observe the sensations in your heart.
And then around into your upper back,
Gliding your awareness down to your middle back and around to your upper belly.
Each part feeling calm,
Letting go while your attention passes through.
Down into your pelvis and lower back,
Your hips,
Down your legs,
Your thighs,
Your knees,
Calves,
Feet,
And toes.
Move your awareness into the last vertebrae of your spine,
Your cossacks,
And hold steady there.
Just noticing any sensation,
Any feelings you have there.
Even if there is no sensation,
Just observe objectively.
Take a deep breath into your cossacks.
And on the exhale,
Imagine a beam of light shooting down from your vertebrae into the ground beneath you.
Then on the inhale,
Draw in energy from the earth below,
Up into this beam of light and back into your vertebrae.
And again,
Exhale from your cossacks back down through the beam into the ground,
Letting it anchor you.
Inhale,
Visualize drawing up earth's life force into your body and continue this cycle on your own.
On this next inhale,
Pull in energy from deep within the earth.
On the exhale,
Send that energy into your pelvis and hold your awareness in this area,
Your reproductive organs and lower back.
We move energy with this next inhale.
We draw our awareness from our pelvis up our belly and ribs and land in our heart.
Then on the exhale,
The energy moves to the back of our heart,
Our upper back,
And down the ribs and middle back and lands in our lower back.
And we continue the circle,
Inhaling from our pelvis up the front of the body to the heart,
Exhale down the back body to the lower back.
Allowing our awareness and breath to open our energy centers,
Our organ centers.
Take a deep inhale from your pelvis,
Let it rise to your heart.
Exhale to the back body and down,
This time stopping at your middle back,
At the base of your ribs.
Hold your attention in this area.
And moving around to observe the upper stomach,
The area between your belly button and your ribs.
Breathe into your middle body.
On your next inhale,
Draw up your energy from your upper belly,
Passing your chest and land in your throat.
And rest your awareness here.
Take a full breath in.
On your exhale,
Following the back of the neck down your shoulders,
Upper back,
Ribs,
And land in your middle back.
Then inhale,
Glide to the front belly,
Up the ribs,
Heart,
And land in your throat.
Exhaling down your neck to your middle back at the base of the ribs.
Breathing in from your belly all the way up to your throat.
And we draw this circle within.
Breathe in a breath into your throat.
On the exhale,
Glide your awareness down into your heart center.
And observe what you are feeling in the front and back of your heart.
On this next in-breath,
Move your focus from your heart up your shoulders,
Neck,
Face,
And land in your forehead and pause.
Your third eye,
Your frontal lobe.
What sensations do you experience here?
And move your awareness throughout your head,
The sides and back.
Take a deep inhale into your brain.
On the exhale,
Flow your attention,
Move from the back of your skull down your shoulders and land in the upper back.
Then allow the inhale to draw forward into your heart and travel up your body and arrive in your forehead.
Again,
Exhale through your brain to the back of your head,
Neck,
Shoulders,
And arrive in your upper back.
Continue making this loop,
Inhaling the front body from your heart to your forehead.
Exhaling from the back of your head down to your heart.
This coming inhale,
Guide your awareness up the front body and this time move past your forehead up to the top of your head,
The crown of your head,
And hold focus here.
Imagine the top of your head opening and allowing a connection to the world outside.
Inhale,
Visualize pulling in energy from all around you into your head.
Exhale,
Let it settle within your body.
Inhaling all the good and desired life force from everywhere.
Exhale,
Feel it illuminate your body.
Allow that to slip away and return to normal,
Easy breath.
Just becoming aware of how your body feels now.
Possibly the greatest energy we can feel is receiving our own self-love and acceptance.
Let's spend a moment practicing loving kindness with ourselves.
Is there a part of you that wants your attention,
That needs to be held in your reassurance?
Can you silently whisper to them,
My dear,
I am here for you.
I am present.
I recognize what you are feeling and I embrace you.
I will keep you safe.
We are safe.
Repeating silently to yourself.
May I be at peace.
May I be healthy.
May I feel safe in my life.
May I feel deep connection.
May I feel joy.
And may all beings be at peace and feel happy.
Let that go and let's return to our breath.
Deepening the breath as we prepare to return.
Feel yourself on the surface your body is resting on.
Gently begin to move your body.
And when you are ready,
Open your eyes.
