You Welcome.
This is Kamlesh Mark Fullerton.
This meditation is a guided spinal breath to encourage a feeling of groundedness with open awareness.
Find a comfortable seated position.
Close the eyes or soften the gaze gently lowering the eyelids.
Take an inhale and sigh it out.
Sigh.
And now notice your natural breath.
Notice the air coming in through the nostrils.
Any sensations where the air hits the nostrils or the back of the throat.
Or expanding the lungs.
Any sensations around the belly as it expands.
Notice the weight of the body and the gravity pulling it down.
Soften the face.
Lower the shoulders.
Now I invite you to bring your awareness to the crown of the head.
And slowly exhale,
Allow the awareness to move down the spine.
To the base of the spine as the breath expires.
On the next slow inhale,
Allow the awareness to rise back up the spine.
Again,
Exhale,
Trace a line of awareness slowly down the center of the body.
Inhale,
Let awareness rise back up to the crown of the head.
Now take a few rounds on your own.
Imagine feeling each vertebra as your awareness travels down the spine.
And as your awareness rises back up.
Noticing every detail and sensation.
Now at the bottom of the next exhale,
Pause briefly.
And notice what you are aware of.
At the tailbone,
The sit bones,
And the base of the spine.
On the inhale,
Slowly rise.
And pause at the top of the inhale,
Noticing what the experience of the crown of your head is.
Exhale,
Awareness drifting down.
Notice the stillness at the bottom.
Inhale,
Awareness floating up.
Notice energy at the crown.
Again,
I'll give you a few rounds to experience.
Notice your awareness expand as you breathe.
Sensations throughout the spine and the body.
Allow all of them.
Giving them permission to be here.
Now,
Take the focus off the breath practice.
And let your awareness hold the entire spine,
Grounded at the base.
And open,
Spacious at the crown.
Inhale spaciousness.
Exhale.
Grounded.
Rooted at the base of the spine.
Expansive.
At the top of the head.
Anchored at the bottom in stillness.
And at the crown,
Vibrant and spacious.
Now release the breath practice entirely.
Breathe normally.
Release all doing.
And rest in your conscious awareness.
Let everything come and go within this field of awareness.
Thoughts,
Sensations,
Sounds.
Everything.
Remain aware of your entire being.
When you are ready.
Gently open your eyes.
And remain within this conscious field of awareness.
This is Kamlesh Mark Fullerton.
Thank you for allowing me to guide you in this practice.
