Hello everyone,
Welcome to 10 minutes of meditation practice.
My name is Bakari Daniels and I'll be the ungrading end of the session today.
And let's meditate.
Choose a seated position that feels comfortable to you.
You can either cross leg,
Sit on a chair or even sit on a hero's pose.
Lift your bones and relax your muscles in a way that is empowering to you.
Close your eyes,
Let your arms hang loosely as you rest your hands on your laps.
Now bring your attention to the physical space you are sitting in.
Sense the earth or the flow beneath you,
The sky or ceiling above you,
The natural environment or the four walls around you.
Notice your body occupying physical space in relation to all those elements.
Move your attention to your inner space,
Get a sense of your spine and bones as the support structure for your body and of your skin as the container for your hands.
Now funnel your awareness into your hands.
Notice how and where your focus and energy flows.
Continue to scan your arms,
Then move up to your shoulders,
Neck and head.
Imagine that your attention is a warm,
Thick,
Glowing golden liquid and let it pour down from the top of your head into your torso,
Arms,
Pelvis,
Buttocks,
Thighs,
Calves,
Ankles and feet.
Just be with the sensations inside your body and checking with dots happening inside your space.
Whatever feelings or thoughts come up,
Notice them and then let them go.
Move your attention into your organs,
Your heart,
Lungs and abdomen.
Scan your whole face,
Top to bottom,
Bottom to top,
From your toes to your temples,
From your skin to your muscles to your bones.
Now move your awareness up to your head and just notice what's there.
Is there a quality of spaciousness or contraction?
Take a look at the area behind your eyes and around your brain.
As you breathe and scan,
Let any sense of tightness or clutter in your brain,
Skull,
Eye or jaw muscles deserve like an ice cube to hot water.
Just breathe,
Experience,
Let be and relax.
Just notice what's there without trying to change it.
Simply watch your body and be with it.
Next,
Imagine your body as a clear glass container that's filled in every nook and crammed with warm golden liquid sunshine.
Now visualize that each of your temples and fingers has a release valve at its tip.
Open these valves and let the warm liquid begin to drain slowly out of you.
Let it drain down on from your head and neck through the rest of your body,
Cleansing your space.
Let every last drop of the warm liquid release out of you.
Now allow yourself to be in this clear space.
Just be and let be.
Now bring your hands to your heart center.
Let's take one deep breath.
Take a deep breath in and allow them to breathe out.
Now bring your thumbs to the space in between your eyebrows.
Namaste.
Thank you guys for sharing your meditation practice with me.
See you once again.
Bye.
