The purpose of this meditation is to relax,
Nourish,
And energize the body,
Spine,
And brain by facilitating the flow of cerebrospinal fluid using pelvic bowl central channel breathing,
And through this practice to realize boundless,
Luminous presence.
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.
So,
In this meditation,
We bring attention to slow,
Deep,
Diaphragmatic breathing using a felt sense of pelvic bowl central channel breathing.
You can also use this type of breathing to enhance relaxation,
Focus,
And energy sensations in other meditations,
Such as Breathing Calm Happiness and the Light Love and Peace Meditation,
Or LLP.
On a subtle energetic level,
This meditation gathers energy in the lower dantien,
Which then naturally rises up through the central channel,
From the perineum,
Up through the core of the body,
To the crown point at the top of the head.
This gives you a felt sense of subtle energy flow,
Body,
Heart,
Mind integration,
And oneness with the universal field,
The boundless,
Luminous presence of the one life we all share,
A powerful,
Transformative realization.
To begin,
Take a moment to look around and view your environment as a sacred space.
Notice how it feels for this to be a sacred space,
Or if there's any resistance to feeling your environment in this way.
Whatever comes up,
It's fine.
Just notice it.
Now,
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.
Be aware of sitting here,
Now.
Take a moment to check in inside,
And notice how you feel.
Whatever you feel is fine.
Just notice it.
Now,
Take a moment to look at your surroundings,
And notice how your surroundings feel.
Notice how your surroundings feel,
And notice how your surroundings feel.
Notice how your surroundings feel,
And notice how your surroundings feel.
Notice how your surroundings feel,
And notice how your surroundings feel.
Notice how your surroundings feel,
And notice how your surroundings feel.
Focus down into the soles of your feet,
And feel the sensations of contact with the ground underneath you.
Awaken sensory awareness in the soles of your feet,
And allow your feet and toes to soften and relax,
As if they are melting deep down into the grounding presence of the earth.
Feel your oneness with the presence of the earth.
Your feet connect you with this quality of presence,
Here,
Now.
Focus into your palms and fingers resting in your lap.
Awaken sensory awareness here in your hands.
Soften,
Open,
And relax your palms and fingers,
So you feel your hands,
Together with your pelvic bowl,
As an open space.
Which rests down into your seat.
Your hands and pelvic bowl embody this quality of openness,
Which is vast and boundless.
Imagine a string attached to the top of your head,
Drawing your spine gently upright,
Giving you a feeling of awakened clarity,
Rising up through the core of your body,
Up through your spine,
And through the top of your head.
Your upright spine embodies this quality of awakened clarity,
Of luminosity.
Soften,
Open,
And relax your palms and fingers,
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,
Smile,
A subtle smile of calm happiness.
Allow this feeling of smiling to relax your jaw,
Relax your eyes,
And release any tension from your eyebrows and your forehead.
Allow the feeling of smiling to wash down through your whole body,
Relaxing and nurturing every cell.
Become aware of the sensations of breathing in your lower abdomen.
As you breathe in,
Feel a gentle downward and outward pressure.
Feeling your pelvic bowl from the bottom up.
And as you breathe out,
Relax into the center of the pelvic bowl.
Breathe in,
Feeling a gentle downward and outward pressure,
Filling your pelvic bowl from the bottom up.
Now,
As you breathe in,
Feel a downward pressure concentrated in the perineum,
Together with the filling of the pelvic bowl.
Feel the perineum energized by this downward pressure as the pelvic bowl fills with each in-breath.
And with each out-breath,
Feel energy concentrating in the perineum.
Now,
As you breathe in,
Feel the downward pressure at the perineum,
Together with the filling of the pelvic bowl,
And gently contract the perineum.
And with each out-breath,
Feel energy concentrating in the perineum.
Now,
As you breathe in,
Feel the downward pressure at the perineum,
Together with the filling of the pelvic bowl,
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.
It's like a luminous stream of energy is drawn upward through the core of your body,
In the upward rising current of your in-breath.
And as you breathe out,
Feel the energy flowing down the sides of the spine,
Returning to the pelvic bowl.
Continue pelvic bowl 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.
Continue pelvic bowl central channel breathing.
Breathe in,
Feel the downward pressure at the perineum,
Together with the filling of the pelvic bowl,
And the gentle contraction of 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 to the top of your head.
Feel this luminous stream of energy rising up from your perineum to the crown point of your head.
And as you breathe out,
Feel the energy flowing down the sides of the spine and 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,
Together,
Continuously.
Feel your pelvic bowl,
Perineum,
Spine,
And brain lit up with energy.
Become aware of this energetic luminosity lighting up your whole body.
Feel this energetic luminosity lighting up the space around you.
Become aware of this energetic luminosity extending infinitely in all directions.
This luminosity illumines the universal field,
The one life we all share.
Feel out to the edges of this field,
And beyond that.
Feel the boundless,
Luminous presence of this one life we all share.
Rest as boundless,
Luminous presence.
Let go and rest as boundless,
Luminous presence.
Now,
Feel your body as a whole,
As an expression of this boundless,
Luminous presence.
Feel the entire space inside your skin as boundless,
Luminous presence.
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,
Slowly,
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 of boundless,
Luminous presence.
Record this feeling of boundless,
Luminous presence in every cell and the whole field.
Take the feeling of boundless,
Luminous presence with you and share it with others.
What if this is simply your natural state,
Simply who you are?
What would it be like to live as this sense of boundless,
Luminous presence,
Knowing yourself as an expression of the universal field,
Of the one life we all share?
Take a moment to write down anything important for you to remember from this meditative experience,
Including any insights and inspirations.
