Okay,
Hello once again and namaste.
Thank you so much for arriving to the fourth meditation of the series.
So now we're starting to get the hang of meditation,
Focusing our mind in different areas with our eyes closed and a little bit of a taste of what that can do for our nervous system and just to calm our mind,
Body and soul.
So in our last meditation,
We did yoga nidra,
Rotation of consciousness,
Method,
And we also did 27 breaths and focused our attention on the different chakras,
Starting from the first at the bottom and going to the top of the head,
These different energetic centers.
So you get a taste of focusing your mind on the breath,
Counting down with that,
And also getting a sense of the different qualities of the different energetic centers of the body.
So again,
This is all just coming into more awareness of now our energy body.
So before we were coming into more awareness of our physical body and with the energetic centers,
We start to notice more of our energy body.
So this next meditation will be similar to the last one,
The rotation of consciousness around the body.
But I would like to note that if you're doing this on your own without a recording,
If you prefer to do the body scanning from top to bottom and then bottom to top,
Do that over and over,
If you prefer that method,
I encourage you to do that.
You have to do what you feel most drawn to and what works for you.
But for this one,
We'll stick with the rotation of consciousness.
Okay,
Here we go.
So I invite you to come into a comfortable seat and start to relax your body as you feel the weight of your body on the floor,
On the earth,
Or on the chair.
So we're going to do a similar meditation as last time,
Just a little bit different,
Focusing on just one of the energetic centers.
So let's close our eyes,
Sit up nice and tall.
Take a few deep breaths in and out,
Inhaling through the nose and exhaling through the mouth.
Again,
Do that a few more times,
Inhaling through the nose and exhaling through the mouth.
And one more time,
Inhaling and exhaling.
Good.
Start to relax our whole body,
Our face,
Feeling the weight of our body on the floor,
Drawing down towards the earth,
Opening up the heart,
Opening up the lungs so that we can be an energetic channel for transformation,
Growth,
Peace,
And calm.
As you're ready,
You can begin to just breathe through the nostrils.
We'll begin rotation of consciousness,
Starting with bringing our mind's eye to the fingers of the right hand,
The palm of the right hand,
The back of the hand,
The wrist,
The lower right arm,
The right elbow,
The right upper arm,
The right shoulder,
The right armpit,
The right side waist,
The right hip,
The right upper leg,
The knee,
The lower leg,
The right ankle,
The right sole of the foot,
Top of the foot,
The right toes,
Noticing the breath,
The breath,
And now bring your awareness,
The fingers of the left hand,
The palm of the hand,
The back of the hand,
The left wrist,
The left lower arm,
The left elbow,
The left upper arm,
The left shoulder,
The left armpit,
The left side waist,
The left hip,
The left upper leg,
The left knee,
The left lower leg,
The left ankle,
The left sole of the foot,
Top of the foot,
And the left toes,
Breathing smoothly and easily here.
And now bringing your attention to the bottom of the body,
All of the places where the floor touches the body.
Notice the bottom of the body,
All of the places where the floor touches the body.
And now notice the back and the spine,
The whole spine from bottom to top.
And now the back of the head,
The top of the head,
The forehead,
The eyebrows,
The eyeballs,
The eyelids and the space between the eyelids.
Notice the cheeks and the jawbones.
Notice the nose,
The tip of the nose.
Notice the lips,
The part of the lips.
Notice the teeth,
The space between the teeth.
Notice the tongue.
Notice the roof of the mouth.
Noticing the breath here.
Become aware of the neck and the front of the chest,
The torso and the belly,
The fronts of the legs,
Become aware of the entire front of the body,
The entire back of the body.
And now both front and back together.
Notice both front and back together.
The left side of the body and the right side of the body,
And now both left and right together.
Notice the top half of the body and the bottom half of the body.
And now notice both top and bottom together.
Become aware of the whole body together.
The whole body together.
Resolving to stay focused.
Draw your attention now to the space between the eyebrows.
The space between the eyebrows.
This is the third eye or the sixth chakra,
Energetic center.
Begin to breathe in and out of the space.
Exhaling the breath,
Flow in and out of this area.
And now counting the breaths from 11 to 1.
As we begin,
Inhale 11,
And exhale 11.
Inhale 10,
Exhale 10.
Inhale 9,
Exhale 9.
The space between the eyebrows.
Inhale 8,
And exhale 8.
Inhale 7,
Exhale 7.
Inhale 6,
Exhale 6.
And now continue on your own from 5 until 1,
Remaining alerts.
Good.
Continue to remain focused on the space between the eyebrows.
Observing any sensations,
Any pictures or visuals,
And watching them as they come and go.
Remaining detached,
As if watching everything on a movie screen.
As if you're sitting in the theater towards the back of the room and watching everything as it comes and goes.
Getting still.
Exhaling the breath flow through you.
Exhaling the breath flow through you.
If you find yourself distracted or in another place,
Just gently come back to the space between the eyebrows and continue to focus there.
You might feel sensations of anxiousness,
Perhaps boredom,
Maybe thoughts of other things distracting you now.
And just let all of that be okay.
We decide to come back to the space between the eyebrows and continue to observe there,
As if looking through a transparent screen for as far as we can see.
Resting our awareness.
If the mind wants to flee,
If the body wants to flee,
Just notice that.
Notice the tendency.
Notice the urge that remain.
Just objectively watching yourself.
Not holding on to anything,
You can imagine as thoughts and images appear,
Perhaps feelings and sensations,
That they come into our awareness and we don't hold on to them.
We allow them to dissolve or to change or to float.
Just allowing whatever is to be as it is.
Just a few more moments.
Just a few more moments.
Begin to deepen your breath.
Begin to come back to your senses,
Your breath,
Your body,
The space around you,
The floor beneath you.
And gently closing our practice,
Invite you to come back and return to your center,
Wherever that is for you.
Just placing your hands there,
Or your hands in prayer,
Just bowing your chin to your chest,
Acknowledging the wisdom and the love within.
Namaste.
