Meditation - Pulse

Connecting to our energy centres is an excellent way to bring one-pointed focus and clarity to our being. This meditation has been designed to help focus the mind and balance the energies of the body.
Music composed by Stuart Morrell

Transcript

So begin in a comfortable,

Suited position with the spine nice and long.

Now try to keep the spine as long as possible,

But not from a forced nature.

So shouldn't really feel that the chest is opening and the back is arching,

But just like a nice,

Relaxed,

But erect spine.

So the back is not tense,

It's just nice and long.

And we can achieve this through many ways.

We can achieve this through the physical by really trying to lift up the body.

And we can also achieve this through relaxation as well.

So let's begin to relax the parts of the body that we no longer,

That we do not need for this meditation.

So we begin to relax the legs.

And you can begin to close the eyes here if you feel comfortable,

As we wind into our meditation.

So we're trying to create a meditative state.

So meditation isn't something that you can do per se,

It's more a state that we're trying to create,

And the more that we can relax,

But have that subtle awareness,

Which is what we're trying to tap into,

That awareness of everything,

Or the source of awareness.

So let's relax the body.

But when I say keep that awareness on the spine,

It's more of a reaction to relaxing the body,

That the spine begins to lift.

So we begin to relax the feet,

Allow them to be nice and soft.

Begin to relax the legs,

So working out from the feet,

The ankles,

The shins and the calves.

All relaxed,

And it can be quite nice to mentally picture these parts of the body as we work through relaxing them.

So there's two ways that we can relax on a physical level and on a mental level.

Physically we can just allow the body to go limp the arms,

The legs,

Just to completely be derived of the movement.

But also we can relax on a mental level as well,

By picturing those parts of the body and just relaxing.

So we go a little bit deeper,

Relaxing them,

The muscles,

The fibres and the ligaments of the body.

So on the legs now,

Working up towards the knees,

Relaxing the knees.

See if you can really feel the knees relax,

So each body part that we work on,

See if you can really feel that let go.

Releasing the thighs,

The backs of the legs.

And releasing the sitting bones into the ground or into the chair.

And here's where we really connect to that uplift of energy,

So now the legs nice and relaxed.

Maybe through a grounding down through the sitting bones,

A releasing of the pelvis area,

You find a nice lift beginning to arise through the spine,

Through the crown of the head.

Moving up through the body.

Nice lift of energy from the relaxation of the legs up towards the shoulders.

Shoulders nice and relaxed,

Slowly moving away from the ears.

The arms resting in the sockets of the shoulders.

The hands resting on the legs with the palms face up.

Muscles of the neck softening.

The jaw relaxing as well as the tongue,

The muscles of the face.

The eyes still in the sockets.

The eyebrows center relaxing.

You can really notice with the eyes if they're darting about looking from place to place with the eyes closed.

See if you can just relax them and allow them to become centered.

And then through the crown of the head,

The lift from the relaxation of the body.

We tune into the breath.

So to begin with notice where the breath is felt within the body.

Notice where it's most active for you at this moment in time.

Perhaps you notice the expansion of one area,

Maybe the chest or the abdomen,

Maybe the nose area or the throat.

Just notice once you pinpointed that location what the breath does to that area,

Whether it expands that area or just flows in and out.

Notice the texture of the breath in that area.

Do you feel the breath is cooling or warming?

So the breath nice and natural through the nose.

You're going to need to elongate the breath at any point,

Just natural breathing into that area that you feel it most at present.

So you may begin to feel some physical pressure or touch at that point where you feel the breath.

Because where we draw our awareness is where our energy goes.

Simply breathing in,

Breathing out.

Let's begin to rhythmically align the breath by inhaling for a count of three.

Exhaling for a count of three.

Staying in that space where you feel the breath most at present.

Exhale for three.

Exhale for three.

Mentally counting.

If it feels right for you,

You can introduce your mantra here.

You can use the mantra on on each exhalation or just a word that comes to mind that's either neutral or uplifting.

A few examples can be happiness,

Peace,

Tranquility,

Calm,

Whatever comes to mind that you wish to use.

If you have your own mantra,

You can use this.

Still rhythmically breathing in for three and out for three.

You can release that now,

Still focusing on where you feel the breath the most,

But just allow the breath to be normal.

Perhaps the breath is now automatically rhythmically aligned.

And it will keep on inhaling for three and exhaling for three naturally.

Now begin to follow the breath.

With the exhalation,

Exhale all the air down towards the feet.

With the inhalation,

Follow the breath from the feet to the crown of the head.

With the exhalation from the crown of the head to the feet.

Inhalation from the feet to the crown of the head,

Following the breath up and down the body.

Notice the breath,

Notice how it flows through the body unimpeded,

Not blocked at any point.

Begin to connect to the whole body through the breath.

Breathing in and breathing out.

See if you can follow the breath through the whole body.

From the feet to the crown of the head.

On the inhalation and on the exhalation from the crown of the head to the feet.

You can still repeat your mantra on every exhalation.

You can stay with the flow of breath through the body,

Feeling it as it moves up and down.

On the inhalation from the feet through the spine to the crown of the head.

On the exhalation from the crown of the head through the spine down to the balls of the feet.

Let the flow stay with the breath.

Allowing the energy to flow as easily as possible by maintaining a long,

Straight spine.

Exhaling normal breaths in and out through the nose.

And on your next exhalation,

Stay at the feet,

Breathing normally but stay with your awareness towards the feet.

Now begin to notice the pulse,

The heartbeat in the soles of the feet.

Stay with the feet,

Seeing if you can notice the pulse,

The beat of the heart in the soles of the feet.

Mentally,

You are at the soles of the feet,

Physically the pulse is there,

Energetically down by the feet.

Begin to feel the pulse throughout the whole of the foot.

Stay with the feet,

Noticing the pulse.

Now move to the calf muscles,

The lower legs.

Begin to notice the pulse in the backs of the lower legs where the calves are.

Can you feel the heartbeat down in the lower legs?

Noticing the flow of the blood,

The energy of the body in the calf muscles below the knee.

Feel the pulse expanding from that area,

Staying aware of the calf muscles.

So moving up to the knees,

Beginning to feel the pulse in the knees,

The whole knee,

The front of the knee,

The back of the knee.

You can still go on repeating your mantra on the exhalation,

Focusing on the knees this time.

Notice the flow of blood,

The heartbeat.

Then up to the thighs,

The upper legs.

Noticing the pulse there.

Feel the pulse in the legs.

Feel the life beating,

Coursing through that area,

Moving.

Take your awareness now to the base of the pelvis,

In between the sitting bones.

Begin to notice the pulse there,

Right down towards the base of the spine,

Where the body connects to the ground or the chair beneath you.

Notice any sensations,

Any feeling of warmth,

Perhaps,

Mainly noticing the pulse,

Mentally focusing on that area.

Moving up to the top of the pelvis.

Notice the pulse there,

Just as you notice the breath in a certain part of the body and you follow the breath throughout the body,

You're now noticing the pulse.

Notice that at the top of the pelvis,

Just below the belly button.

Moving up to the navel centre,

The belly button or just above.

Moving the pulse,

Feeling the pulse in that area of the body.

Moving up towards the heart centre now,

The centre of the chest.

Notice the pulse of the heart,

The beat.

Feel the radiance or eminence of the beat expanding in that area,

The pulse expanding at the centre of the chest.

Moving up to the throat area,

The base of the throat,

Noticing the pulse in the throat.

Notice what sensations arises when you feel this.

The throat is a delicate area,

The passage of air to keep us alive.

So notice any sensations that arise whilst you focus on the pulse at the base of the neck.

And now to the eyebrow centre,

Centre of the head,

Space between the eyebrows in the centre of the head,

Notice the pulse.

Notice the heartbeat,

Notice the movement of energy of life.

Now back down to the base of the throat,

Notice the pulse.

The bottom of the throat.

To the heart centre.

Noticing the heartbeat in the centre of the body,

Centre of the chest.

To the navel,

Belly button or just above,

Notice the pulse there.

To the top of the pelvis,

Just below the belly button.

Noticing what sensations arise.

Again,

Repeating your mantra if you wish on the exhalation.

Into that space,

Mental awareness there,

Physical awareness there,

Energetic awareness there.

To the base of the pelvis now,

Where the body connects to the ground,

To the chair beneath you.

And now in your own time,

Complete two rounds by yourself,

Moving up through the body from the base of the pelvis to the eyebrow centre and back down again,

Twice.

Spend a few seconds,

A few breaths in each place,

In each position,

Noticing the pulse before you move on.

Moving up through the body,

Through those points and down,

Not going beyond the pelvis this time,

Just starting at the base of the pelvis,

To the crown of the head or the eyebrow centre,

The space between the eyebrows and back down.

Two times.

Once you have completed your two cycles,

Taking your time,

Release the practice of noticing the pulse in those areas,

Release the mantra,

Release the awareness of breath.

Simply sit,

Remain with the eyes closed,

In silent meditation,

Noticing what arises,

Taking your time together.

So after you've completed the two rounds,

Simply sitting in awareness,

Notice what arises.

Notice if there's a sense of relaxation when you get there,

Or notice if the mind becomes busy.

Just noticing,

Detached from thoughts,

Feelings,

Emotions,

Simply watching them as they arise if they do.

Okay,

Begin to notice your surroundings,

Keep the eyes closed,

But remember where you are.

Remember what clothes you are wearing.

Try to remember what time of day it is,

What is the weather like.

As you come into the space around you,

Noticing any sounds,

Sense of touch,

The body.

And in your own time,

When you're ready,

You can slowly open the eyes.

Ú you you