Microcosmic Orbit

Microcosmic orbit follows the path along the spine and the front midline of the body. It is a continuous circuit of energy along powerful meridians. Visualize a white light flowing along this pathway. Marma focus: Trik (tailbone) & Murdhni (vertex of head). Dhyana mudra = contemplation seal which deepens breath, aids digestion, releases attachment, aids spiritual absorption. Directions for mudra: place back of right hand into the palm of the left hand and touch thumb tips together to form a circle.

Transcript

Microcosmic orbit.

Gently close the eyes and feel yourself going inwards.

Tune into the breath.

Observe the rhythm of the inhale and exhale.

Feel the breath naturally slow down as you bring your awareness to it.

Notice how the breath softens.

Let it become long and luxurious.

Smooth,

Luxurious inhalation.

Feel the mind slowing down,

The thoughts slowing down.

Let the breath become fuller and deeper.

Let it flow through the whole body,

From the top of your head down to your toes.

Let the whole body relax.

Fill yourself with each exhalation starting to let go deeper and deeper.

With each exhale,

Letting go of stress and tension.

With each inhale,

Become more present.

Feel the fullness of your breath as you breathe deeply.

Feel the graceful movement and rhythm of the breath as it moves in and out of the body.

Place the hands in Dhyan Mudra,

The seal of contemplation.

Place the left hand in the lap,

Palm up.

Rest the back of the right hand into the palm of the left.

Lightly touch the thumb tips together,

Forming a circle.

This hand gesture helps with deep absorption and contemplation,

Going beyond the ego and attachment.

Keep the hands comfortably in the lap in Dhyan Mudra for the rest of the meditation.

The microcosmic orbit is an ancient Taoist meditation practice.

It traces a pathway along the spine and the front midline of the body.

It is a circuit of energy that connects these two channels and flows uninterrupted.

In Chinese medicine,

The Dhu Meridian or the governing vessel flows upward.

The Dhu Meridian or the governing vessel flows up the spine.

The Ren Meridian or conception vessel flows along the front midline of the body.

These are powerful meridians of energy that are connected to the energy flow in the rest of the body.

All of the other channels of energy are connected to this microcosmic orbit.

As we join these two meridians,

They become one channel,

One cosmic orbit.

Start a Thric Marma at the tailbone and breathe in and out of this point.

Feel a sense of grounding here.

Continue to breathe here at Thric for a few more breaths.

Now let the breath rise up the spine,

Vertebra by vertebra,

Creating a feeling of relaxation along the spine.

Come up the spine until you come to the top of the head to Mridhni Marma.

Keep the awareness focused at the vertex of the head at Mridhni.

Breathe in and out of the crown of the head.

Breathing in and out of Mridhni for a few more breaths.

Become more and more relaxed as you come up the spine.

Feel the breath rise up the spine.

Breathing in and out of Mridhni for a few more breaths.

Become more and more relaxed as the breath stays focused here.

For Mridhni Marma,

Let the breath flow from the crown of the head down the midline of the face,

The midline of the chest and abdomen.

Keep flowing along this midline and feel the energy flow around the perineum to the sacrum and back to Thric Marma.

This completes one round of the microcosmic orbit.

Keep tracing this pathway of the microcosmic orbit.

Let the breath flow from the tailbone to the crown,

The crown to the tailbone,

From Thric to Mridhni,

From Mridhni to Thric.

Start to link the breath now to this pathway.

From the perineum,

Inhale up the spine.

From Mridhni,

Exhale down the front midline.

Follow the rhythm of your own breath as you inhale up the back and exhale down the front.

Continue to trace the microcosmic orbit.

This pathway connects with all of the Marma points located on the circuit.

Along the back or governing the microcosmic orbit,

The path is connected with all of the Marma points located on the circuit.

Continue to trace the microcosmic orbit.

This pathway connects with all of the Marma points located on the circuit.

Along the back or governing vessel is Thric at the tailbone,

Manya Mani at the neck at C7 vertebrae,

Manya Muladh at the occiput.

As the circuit rises up to the crown,

It flows through the trinity of Marma points on the scalp,

And through the heart of the head,

The pathway continues to the front midline or conception vessel at Kapala Marma at the forehead,

Ajna Marma at the third eye,

Oshta Marma above the upper lip,

And Hanu Marma at the chin.

It flows to Kantha and Kanthanadi at the throat.

Along the chest,

It flows through the midline to Hridayam at the heart,

And on the abdomen,

Surya at the solar plexus,

Nabi at the navel,

And then Basthi and Bhaga at the pubic bone.

Feel the energy flowing through all these marma points as you keep tracing this pathway and seeing the electric blue light flowing.

In continuous circle of light,

Circuit of energy,

Flow of prana and vitality,

Keep inhaling up the spine and exhaling down the front midline.

As you inhale up the spine,

Feel yourself energizing and enlivening your system,

Bringing more vitality into your body.

Continue to trace the circuit of energy over and over.

Let the breath naturally soften and deepen as it moves along this orbit.

Slow inhale and slow exhale.

This microcosmic orbit regulates the breath at a very deep level.

Feel that natural grace and flow of the breath as you follow this movement.

Now start to visualize a beautiful electric blue light tracing this microcosmic orbit.

Let the blue light ascend the spine,

Flow down the front midline,

And wrap around the perineum.

See that bright blue light shining at Thrikmarma,

Shining at Mridhni Marma,

The pivot points of the orbit.

Start tracing that electric blue light as you flow along the microcosmic orbit.

Follow the beautiful blue light flowing up and down the microcosmic orbit.

Inhale up the spine.

Exhale down the midline.

Smooth and soft inhale and exhale.

Continue to trace this orbit of energy,

This orbit of light.

As that blue light is circling through,

Feel its cleaning and purifying action on your body and your mind.

One continuous circle of light.

Visualize that blue color growing brighter and more brilliant.

Follow the circuit of energy ascending the spine on the inhale,

Flowing down the anterior midline on the exhale.

Follow this rhythm,

This flow of energy.

Feel the blue light of the microcosmic orbit growing brighter and more brilliant.

Let the breath become more refined.

Feel the elegance of your breath as this energy moves through you.

As you continue with the breathing pattern and visualizing the blue light,

Add an affirmation.

Repeat simply,

My awareness flows.

My awareness flows.

With each inhale,

Mentally say,

My awareness as you go up the back and flows as you go down the front.

My awareness flows.

My awareness flows.

Try to repeat that affirmation with each breath.

Feel your internal flow,

Your internal rhythm,

And that graceful quality of the breath as it keeps moving through you.

Keep tracing the microcosmic orbit,

Visualizing that electric blue light.

Inhale up the spine,

Exhale down the midline.

Slow,

Soft,

Luxurious breath.

Continue to mentally repeat,

My awareness flows.

My awareness flows.

See that blue light tracing the microcosmic orbit,

Growing brighter and deeper.

Feel the vitality and energy in the circuit building.

See how the flow is connected,

Linking mind and body,

Body and mind.

Keep repeating with each breath,

My awareness flows.

My awareness flows.

Let go of the affirmation now and let go of the visualization of the blue light.

Let the breath come back to normal.

Keep the eyes closed.

Feel the awareness come back to the whole body and to the breath.

Come to a place of stillness and observe the effect of this practice.

Notice if there is any difference between the breath,

Your physical body,

Your mind,

And your emotions.

Know that you can feel this flow of awareness throughout the day.

Whenever you are still and centered,

You can tune into the energy flow.

When you feel ready,

Slowly open the eyes.

Reviews

Thank you for this clear, instructive, embodied transmission! I love the incorporation of the mantras at the end 🥹🙏🏻🌊🌌✨

I loved this. I have been trying to do this on my own but having a difficult time visualizing. Your guidance was straightforward and gradually added more elements so that I was able to follow along. I agree with others that a longer version to go deeper with your guidance would be great (maybe you've even made one in the last three years- I'll have to look!), but if not, this was certainly a great help as I implement my own practice. Thank you!

Fantastic, so simple and clean. Many thanks. The journey starts with one step. Namaste.

So much gratitude to you for this fulfilling connection 💓 🙏🕊

I’ve been reading Mantak Chia’s work and was looking for a guided meditation that would help me tune into my microcosmic orbit and this is the best yet. It stays more purely in the teachings. You can really feel the energy flowing:-)

Great introduction. I’d be interested in a more intermediate practice with information at the beginning and a lot of silent space to connect to the energy.