The following is a meditation called center breathing.
So to begin,
Find a comfortable seated position.
You can also do this meditation while moving around your life and while lying down while driving.
It's a way to come back to your center.
And not only come back to your center,
But to purify the connection between your creative center and your heart center.
To have this be the home inside of your body,
Your core,
Your home,
Your center.
So begin by sitting in a comfortable position and allowing the weight of your body to settle towards the ground.
Notice any parts of your body that could soften just a little bit more.
Softening your weight towards the ground,
Allowing a gentle release through your legs,
Your knees,
Your ankles and feet.
Feeling the weight of your body fully supported by the earth.
Also scanning your awareness from the crown of your head down through your face,
Letting the muscles of your face soften.
Start to become aware of your breath,
Of your breath deepening,
Of that soothing quality like an ocean wave right inside of your body.
Allowing yourself to breathe space into any areas that are feeling contracted right now.
And softening through your exhale.
We'll now begin the portion of centering breath.
Bring your awareness down into your belly,
Into your hara or your lower dantian,
About three finger widths below your navel.
This is the seat of your second chakra,
Of your creative center,
Of your womb space,
Even in men.
And imagine that you're filling your belly with your breath.
And just take a few breaths,
Breathing in and out of your belly.
Imagining that the breath is breathing in and out of your belly.
On your next inhale,
Imagine that you're filling up from your belly and allow your breath to travel up the center of your body,
Up into your heart.
Imagine once it reaches your chest,
The center of your chest,
That you can exhale it back down to your belly.
Inhale,
Breathing up from your belly to your heart space.
And exhale,
Breathing back down.
Breathing back up to the front and back of your chest.
And breathing back down to your belly,
The front and back.
Continue to breathe in this way,
Anchoring in the feeling of your belly space and of your heart space.
Imagining that there's a channel that is connecting the two.
In Chinese medicine,
There is a meridian that connects the womb space and the heart space,
Both in men and women.
Just imagine there's a channel here as you're breathing up and down,
And that it's purifying.
It's cleansing anything that's not yours,
Anything you've picked up along the way.
It's softening your heart and it's bringing your creativity back home to yourself,
Back home to your authentic,
Loving expression.
Continuing to breathe in this way.
Belly to heart.
Heart to belly.
Noticing any thoughts that arise,
Any strong emotions or sensations through your body,
And simply trust that these are a part of the purification process that you're allowing.
Cleansing your channel,
Cleansing your center.
And you can continue this breath as long as you wish,
Even after we close our session here.
And I encourage you to practice this way of breathing throughout your life,
Every activity that you do,
Especially in moments where you feel like you come out of your center and heightened emotional moments and moments of overwhelm.
Continuing to breathe space within the middle of your body.
Breathe space within your experience.
Connecting your belly to your heart and your heart to your belly and coming back to your center.
A beautiful way to close is just to offer yourself a softening again of your face,
A gentle turning up of your lips.
A moment of gratitude to yourself for bringing yourself back home to you.
This is where all of your magic and power resides.
And then bringing your awareness back down to your hips and your feet,
To this body.
And a few more moments of awareness of the heart connected to the belly and the belly connected to the heart.
And the heart connected to the belly and your belly connected to your heart.
And any positive affirmation or reminder that you can offer yourself here,
It might be as simple as,
I'm connected.
I'm right here.
Here I am.
Thank you for practicing.
Namaste.
