Hello and welcome.
This is a three centers meditation where we will draw our awareness to the different intellect centers within our physical and subtle body.
Our head,
Our heart,
Our gut.
The seat of our intuition.
And so find a seat and if it feels comfortable to soften the eyes to a close,
Please do so.
If it feels comfortable to find a soft gaze just on the lap or floor in front of you,
Table in front of you,
Whatever it is.
And then allow yourself to arrive.
Notice how you're arriving in this space.
Notice any little tugs at your awareness,
Whether it be thoughts,
Sensations in the body.
Physical,
Emotional,
Whether it be the senses,
Sound,
Smell,
Even touch.
And then can you let all that is within your awareness start to fade away by drawing your awareness to your breath.
Initially just notice the natural cadence of your breath.
Sometimes when we even shift our awareness to focus on the breath,
It naturally starts to lengthen.
And on your next inhale breath,
Take a little longer breath in through the nose.
And exhale just a gentle sigh.
Allow the shoulders to soften.
Two more just like that.
Inhale through the nose.
Exhale a gentle sigh.
Allow the seat to soften on the space beneath.
One more.
Inhale through the nose.
Exhale a gentle sigh.
Allow the muscles on the face to soften,
To release,
To let go into this moment.
And then with the lips sealed,
We'll continue to find a few diaphragmatic breaths.
So on the next breath in,
Notice the belly lift,
Widen,
The ribcage lift and widen.
On the exhale breath,
Everything draws back towards center.
Inhale,
Belly puffs out,
Ribcage widens.
And exhale,
Everything draws back towards center.
And a few more just like that.
Inhale,
Full belly breath.
And exhale,
Everything draws back in.
A few more,
Just noticing the natural rise and fall of a deeper,
Longer breath.
Beautiful.
And then allow that to go for now.
And shift your awareness down to your belly.
Sometimes it can be helpful to even place a palm just above the navel to help your awareness stay and be guided into that space.
And sometimes it helps to visualize a little orb,
A white light.
And if the visualization doesn't help,
Just let that go and just hold your awareness there.
Notice any sensations.
Notice any movements of perhaps energy,
Perhaps movements within the physical body.
And notice even if it's a little difficult to hold your awareness in this space.
That's completely normal.
And any time the awareness starts to wander,
Just draw it,
Invite it back into the belly center.
Just hold your awareness there.
And then let that go and shift your awareness up to the heart center.
The very center of your chest,
It's our spiritual heart center.
Again,
Maybe allowing the palm to just rest on that space to guide your attention there.
Just finding where the heart center is for you.
And again,
Notice what you notice.
Any sensations.
Any flutters.
Sometimes memories,
Messages.
And so inviting the space just to be in this stillness and in this moment.
And again,
The natural ebb and flow of our awareness.
Any time it wanders,
Just draw it back to the very center of the chest.
And now we'll shift our attention upward along the spine to the very center of the brain.
You can think in between the eyebrows,
But set back a little bit to the midbrain region.
Again,
Maybe you find that orb,
That light.
Maybe just locating your awareness there.
So take a moment to find where that is for you.
And again,
We'll hold our awareness in this space.
Subtly investigating whatever we notice.
And more so just dropping into this space as an observer.
Our awareness in the center of the brain.
Our Ajna Chakra.
And noticing,
Observing.
And then we'll allow our awareness in the midbrain to go.
And we'll draw our awareness to all three centers simultaneously.
The gut,
The heart,
And that midbrain region.
Maybe finding that white light or that orb in all three spaces.
Maybe it's just holding your awareness in all three spaces.
And each time the mind wanders,
Awareness wanders,
Drawing it back.
Beginning again in each and every moment.
Holding your awareness to all three centers for just a few more moments.
And you can let that focus go for now.
And begin to lengthen your breath.
And you can bring the palms together in front of the chest.
You can rub them a few times,
Just cleansing the space between the palms.
And then place both palms on or just above the eyes.
Just grounding back in the physical body.
And you can slide the palms down to the lap to continue to ground.
You can slide the palm up and down the top of the leg.
And then when you feel ready,
Tuck the chin to the chest.
A little bow over the head just to flutter the eyes open.
And return back to the light of the room.
Namaste.
