So give yourself a moment to find your meditation seat.
You may want to place a pillow underneath your sit bone so you can elevate your hips and lower down your knees and find a long spine.
Make sure your base is strong and even and grounded.
Once you are settled here,
Allow your awareness to rest on your breath.
Now your breath is conscious.
And as you breathe organically,
Exhale out through both nostrils.
And as you inhale,
Inhale for 4,
3,
2,
1 and hold for 2,
1.
Exhale for 4,
3,
2,
1 and hold for 2,
1.
Continue with the same breath ratio,
Inhale for 4 counts,
Hold the breath for 2.
Exhale for 4 counts and hold the breath for 2.
Continue on your own,
Finding a cadence which is sustainable for you.
As you inhale for 4,
Hold the breath at the top of the inhalation for 2 counts.
Exhale for 4 counts and hold the breath at the bottom of the exhalation for 2 counts.
Notice that as you suspend your breath,
You suspend your mind as well.
Becoming more and more steady,
More and more stable as you continue to breathe consciously.
Make the round you are in your last round.
Once you finish your last round,
Allow your breath to come back to an organic cadence.
Now become aware of your breath at the opening of the nostrils.
Sensing and feeling your breath as it comes in through your nose.
And visualize your breath moving as two separate streams.
The breath flows evenly through the right and the left nostrils,
Like an upside-down V shape.
Moving up to the space in between the eyebrows as you inhale.
And moving down to the space beyond the bridge of the nose as you exhale.
Continue to sense and feel those two separate streams.
Nourishing the space in between the eyebrows as you inhale.
Feeling the tip of your nostrils as you exhale.
Now notice other things about your breath.
For example,
Notice its temperature.
As you inhale,
Your inhalation is cool.
And as you exhale,
Notice the warmth of the air leaving your nostrils.
Now stay conscious of your breath as you allow your breath to flow seamlessly through your nostrils.
So you remove the pose at the top of the inhalation and the pose at the bottom of the exhalation.
So the inhalation flows seamlessly to your exhalation.
And from your exhalation,
There is no pose before the next inhalation.
A constant flow of breath.
Now can you make your inhalation and your exhalation of the same volume and length?
You don't need to count,
But if you are counting roughly your inhalation and your exhalation,
We have the same length and the same force.
Organically,
You invite the same flow between the inhalation and the exhalation with no poses between the breath.
Now become conscious of the space in between your eyebrows,
Your eyebrow center.
As you inhale,
Inhale from your eyebrow center all the way to your midbrain,
About two inches toward the center of your brain.
And as you exhale,
Exhale from your midbrain out toward your eyebrows center.
Inhale from the center of your eyebrows in toward your midbrain.
Exhale from your midbrain out toward your eyebrows center.
And continue to breathe in this way with the same awareness.
And now without constricting your face or even straining your eyes,
Softly bring your inner gaze or your eyeballs toward your eyebrows center.
So bring your gaze slightly in and up,
Softly.
And as you stay connected to the space,
Relax into this area and begin to notice luminosity.
Begin to notice luminosity,
Pulsation,
Or energy at your midbrain.
With time and as you rest your awareness there,
The forehead area becomes bright and luminous.
If the breath wants to fall away,
Let it.
You will notice as the pulsation of the center of your brain remains irrespective of what the breath does.
With time,
Allow your gaze to soften.
And as you become more serene,
More relaxed,
Notice that your awareness drifts right into the heart of that pulse.
Keep igniting the heart of that pulse with your awareness as you now let go of any distractions.
The more you allow yourself to relax,
The closer you are drawn to the center of that pulse and drawn into the heart of that pulse.
The mind now is absorbed completely in consciousness.
Focus in the wide open space of awareness for the final moment in your practice.
