Hi there,
Welcome to this meditation.
This is a microcosmic orbit meditation that I have been practicing for maybe 25 years.
Take a moment to find a comfortable way of receiving this meditation.
You might like to be seated,
You might decide that laying down would be best.
However you are oriented,
Allow your eyes to be open to begin.
Sense your eyes open and all the little muscles around your eyes.
Let them begin to soften very gradually,
Softening your eyes and allowing your upper lids to begin to settle and lower down.
As you close your eyes you might like to sway or move so that you become aware of your entire body and the energy that animates this body.
Finding and re-finding a level of comfort in order to open receptively to this practice.
Allow your spine to be long and your muscles to relax.
Feel the ground below and sense heaven above.
Become aware of the crown of your head and on your next exhalation allow your awareness to travel down to your third eye,
The front of your throat,
The front of your heart,
Your belly button,
Your pubic bone and your perineum,
The place between the anus and the genitalia.
As you inhale allow your attention to travel up to your sacrum,
The gate of life opposite the navel centre,
The back door of your heart,
The nape of your neck,
The back of your head and the crown.
And so we continue exhaling down through the front body,
Not getting too attached to where our awareness lands and what it might miss and inhaling up the back of the body.
Feeling into the fullness of the exhalation flowing down through the front of the body and the front of the spinal cord.
And then that inhale drawing breath back up from the perineum through the back of the spine,
Sacrum,
Back of the navel centre,
Back of the heart,
Nape of the neck,
Back of the head,
Crown of the head.
Exhaling third eye,
Throat centre,
Heart centre,
Navel centre,
Pubic bone,
Perineum,
Let's breathe a few rounds in this way allowing the energy to circulate freely,
Easefully and smoothly.
And now let's begin to add a little something to this.
Take the tip of your tongue up behind your two front teeth,
It's where that place where the back of your teeth meet your gums.
Press there,
Allowing the yin and yang meridians of the body to connect,
Continuing to breathe up through the back of the body,
Down through the front of the body,
Letting go of judgement or the need to get anything right.
Letting your inhale be very gentle and your exhale let it be smooth and long.
One more round of breath inhaling up the back and exhaling down the front of the body and then let go of the breathing,
Let go of circulating any energy like the tongue dropped to the floor of your mouth and come into a sense of being rather than doing,
Watching the energy be in your body.
Sensing the movement of chi and blood,
Sensing your communion with this moment,
With yourself and with all of life.
May the earth hold you and may heaven shine upon you,
Wishing you well today.
You can sit for as long as you feel to but for now I will say Namaste and I wish you well.
See you next time.
Namaste.
You
