The purpose of this meditation is to relax,
Nourish,
And energize the body,
Spine,
And brain by facilitating the flow of cerebrospinal fluid using central channel breathing.
Cerebrospinal fluid flows through and around the brain and spinal cord to support the healthy function of the brain and nervous system,
So it's essential to optimize cerebrospinal fluid flow.
Recent research shows that this flow is enhanced by slow,
Deep,
Diaphragmatic breathing.
To begin.
Sit comfortably upright.
With the soles of your feet firmly on the ground and parallel with each other.
Cup your hands in your lap.
With the tips of your thumbs touching lightly.
Lightly,
Close your eyes.
Consider dedicating your practice to the well-being of others.
Of all beings.
Now,
Focus down into the soles of your feet.
And feel the sensations of contact with the ground underneath you.
Allow your feet and toes to soften and relax.
If they are melting deep down into the grounding presence of the earth.
Feel the grounding presence of the earth.
Focus into your palms and fingers resting in your lap.
Awaken sensory awareness here in your hands.
Soften and relax your palms and fingers.
Feel your hands together with your pelvic bowl as an open space.
Which rests down into your seat.
Imagine a string attached to the top of your head.
Drawing your spine gently upright.
Tuck your chin just slightly.
Gently lengthening the back of your neck.
Lightly touch the tip of your tongue to the gum line behind your upper front teeth.
Soften and relax your tongue here.
Relax your jaw.
Relax your eyes.
And release any tension from your eyebrows.
And your forehead.
Become aware of the sensations of breathing in your lower abdomen.
You breathe in,
Feel a gentle downward and outward pressure.
Filling your pelvic bowl from the bottom up.
And as you breathe out,
Relax into the center of the pelvic bone.
Now,
As you breathe in,
Feel a downward pressure in the perineum.
The pelvic bowl fills.
With each in-breath.
With each out breath feel energy concentrating in the perineum.
Now,
As you breathe in,
Feel the downward pressure at the perineum and gently contract the perineum.
Feel how this downward pressure and contraction sends an upward rising current up through the core of your body,
Up through your spine to the top of your head.
And as you breathe out.
Feel the energy flowing down the sides of the spine.
Returning to the pelvic bowl.
Continue central channel breathing.
Breathe in,
Feel the downward pressure at the perineum together with the filling of the pelvic bowl,
And gently contract the perineum.
Feel this downward pressure and contraction sending an upward rising current up through the core of your body,
Up through the central channel,
Through your spine to the top of your head,
Like a luminous stream of energy.
And as you breathe out.
Feel the energy flowing down the sides of the spine,
Returning to the pelvic bowl.
Now,
Let go of breathing.
And feel the energy of the pelvic bowl.
Perineum.
And the current rising through the spine like a luminous stream of energy.
Up through the core of your body,
Up through your spine to the top of your head.
Feel your pelvic bowl,
Perineum,
Spine,
And brain lit up with energy.
Become aware of this energetic luminosity.
Lighting up your whole body.
Now,
Allow the energy to flow down and collect in the pelvic bowl.
Feel the connection of the pelvic bowl down through your legs,
Down into the earth.
Feel the grounding presence of the earth.
Now,
Very slowly.
Begin to open your eyes.
And take in the feeling of the space around you.
Together with the space inside.
As one space.
Luminous presence.
What would it be like to live as this sense of luminous presence?
Well done.
