Pranic Awareness Meditation

Drift into stillness with this 20-minute pranic awareness meditation, guided by the light of healing visualization. You’ll be gently led through the body, releasing tension as pranic light soothes and softens each part of you. From the heart center, this luminous energy clears the mind, dissolving heaviness and restoring peace, joy, and loving-kindness.

The journey ends with quiet affirmations, inviting every layer of your being to rest in deep harmony and silent presence.

Transcript

Welcome to this short pranic awareness meditation.

Please make your way into a comfortable seated position.

This can be either cross-legged on the floor,

Maybe on a blanket with a cushion underneath your sitting bones,

Or you can also sit on a chair,

But whichever position you choose please make sure that your back is free.

So if you're sitting on a chair bring yourself slightly forward towards the edge of the chair.

Ensure that your feet are firmly planted on the floor with equal weight distributed through both,

And your knees at right angles to your ankles and also to your hips.

And once you're in your seated position,

I invite you to place your hands with the palms facing up on your thighs,

The fingers open,

The thumbs open,

In a relaxed posture,

Relaxed mudra,

Ready to receive,

And with full relaxation of the joints in the hands.

From here begin to softly close down your eyes,

Closing them with intention,

Closing them with the symbolism of going inward for the next 20 minutes or so.

Begin to let go of all the plans you have for the day,

Let go of all of the rushing perhaps you had to get here,

They don't matter now,

And really this is what meditation is all about,

Present moment awareness.

So allow yourself to be completely present.

Anything that you went through to get here doesn't matter now,

And anything you have to deal with later we can deal with later.

So take this sacred appointment with yourself and be true to it,

And begin to stretch your back.

Imagine there is a beautiful cord or thread reaching through the crown of your head towards the skies,

And it's being very gently pulled,

Lengthening the spine,

Allowing some space between the vertebrae.

Relax your shoulders,

Relax your elbows,

And allow the backs of the hands to rest completely on your thighs.

Loosen all the tight parts of the body,

So rotate your awareness softly from the top of your head,

Slowly down through the rest of the body,

Loosening the shoulder joints,

Loosening the hip joints,

Loosening the knee joints,

And relaxing the elbows,

Relaxing the ankles,

Relaxing all your musculature,

Noticing if you're holding tension in your abdomen,

Tension around the hip area,

And allow it to relax.

And once you're back,

Your back and all of your musculature,

The whole body is feeling looser and lighter,

Bring a gentle smile to your lips,

An imperceptible smile,

Relaxing the facial muscles,

Relaxing the jaw,

And relaxing the forehead,

The mid-eyebrow center.

And now that you have relaxed your body,

We can bring our awareness to the breath.

I invite you to bring your awareness to the breath in the nostrils,

Watching the slow inhale and the soft exhale,

Just observing the natural flow of the incoming breath and the natural flow of the outgoing breath.

Try not to regulate,

Just become a witness,

An observer.

Stay with the breath,

If you notice your mind moving away,

Bring it back kindly with a smile to the natural flow of the breath in the nostrils.

Now maintaining your awareness on the nostrils,

Begin to visualize an energy triangle which reaches from the two corners of the nostrils all the way to the third eye center,

The mid-eyebrow center.

Picture a very beautiful,

Very shimmering energy triangle.

And as you inhale,

You can visualize the energy moving from the bottom two points of the triangle up towards the third eye center.

And as you exhale,

You can watch the energy moving down the energy triangle.

So watching it rise with the inhalation towards the third eye center and then watching it descend with the exhalation back towards the bottom two points of the triangle.

Try to stay with the visualization of the breath.

Notice the calm breath moving on the inhalation rising towards your third eye chakra,

Your ajna chakra,

Which occupies the space between the eyebrows,

Followed by the gentle and soft exhale,

The descending of the energy towards the bottom of the energy triangle.

And with your next inhalation,

Follow the energy up towards your third eye chakra,

Your ajna chakra.

And then you can let go of the energy triangle,

But keep your awareness on your third eye center.

And begin to visualize a beautiful white light,

Pure white.

Perhaps it's threaded with gold or silver.

This light is streaming into your third eye,

Streaming in to your mid eyebrow center with every inhalation.

And this beautiful white light is flowing into your mid eyebrow center,

Entering into the whole body,

Your whole being.

Flowing in a relaxing light,

A beautiful calming light.

It's filling up your entire body with your inhalation.

And it's flowing out through the fingertips and the toe tips with the exhalation.

As you're breathing in,

You're breathing in the prana,

Breathing in the healing and comforting white light.

It's filling your entire body,

Your entire being.

And as you exhale,

It's exiting through the fingertips and the toe tips.

Breathing in the relaxation,

Allowing it to safely and gently fill your entire body.

Relaxing the entire body as it gently leaves and with your exhalation through the fingertips,

Through the toe tips.

Breathing the prana in through the mid eyebrow center,

Allowing it to travel through the body all the way outward through the fingertips and toe tips.

And as you breathe in this beautiful white light as it's filling all of the areas of your body with healing energy,

It will begin to take away any discomfort that you feel in the body.

The discomforts will be leaving through your fingertips and through your toe tips,

Rejuvenating,

Renewing every cell in the body.

As you inhale the relaxing prana and allow it to take all the discomforts with it as you exhale.

As your body begins to rejuvenate,

Your mind becomes completely relaxed.

It's this very comforting,

Very warm white light of prana which is always available to you,

Makes its way through your body,

Healing,

Relaxing,

And rejuvenating the body.

Getting rid of all the stress and strain and discomfort.

Now bring your awareness to any particular part of the body which might be feeling more discomfort than the other parts.

Any specific area which you feel needs special attention,

Special healing.

And bring the beautiful,

Comforting light of prana to this area.

This area specifically.

So breathe the prana to that area and then allow it to take all of that discomfort away with your exhalation.

Follow it as it leaves the body.

And now that your body is completely relaxed,

Feeling completely rejuvenated,

Revitalized,

And calm,

I invite you to bring the white light now into your heart center.

The healing energy begins to flow from your third eye center into your heart center.

Beginning to truly relax the mind.

And as you inhale,

This wonderful energy,

Pranic energy,

Makes its way into your remarkable and very beautiful heart center.

And as you exhale,

You begin to let go of any negative thought or emotion.

And instead,

You begin to feel the peace,

The joy,

Rather than any negativity which we can let go through the pranic awareness,

Through the pranic breath.

Inhaling the light through your ajna chakra,

Feeling joy,

Feeling peace,

Feeling loving kindness entering your heart center.

And as you exhale,

You exhale all the negative thoughts and emotions,

Letting them go,

Anything which doesn't serve you.

Begin to feel the peace,

Feel the loving kindness,

Feel the love and tranquility entering your heart center.

With every inhalation,

And all the stress and strain,

Any forms of hurt or guilt are leaving with every exhalation.

Your mind feels lighter,

Your mind feels at ease.

Slowly let go of the visualization.

Now begin to repeat the following affirmations.

My body is relaxed.

I am relaxed.

My body is relaxed.

I am relaxed.

My mind is relaxed.

I am relaxed.

My mind is relaxed.

I am relaxed.

I am the personification of peace and harmony.

I am the living embodiment of peace and loving kindness.

I am the embodiment of peace and loving kindness.

My being is relaxed.

I am relaxed.

My being is relaxed.

Now enjoy the inner peace and be with the silence.

Very gently begin to deepen your breath into your abdomen.

Begin to take some deeper belly breaths.

Holding on to this relaxation you've cultivated,

Bringing some deeper breaths coming out slowly from the meditation.

And I'll invite you to take one more deep inhalation to chant Aum and three shanties with me.

Shanty,

Shanty,

Shanty.

Thank you so much for completing this meditation with me.

I wish you a very beautiful time ahead.

Namaste.