Three points meditation.
Come to sit on the floor or on a chair.
Take a moment to feel your weight on your sit bones.
Feel the weight of your torso supported by your pelvis.
Feel the weight of your head and shoulders supported by your rib cage.
As you breathe in,
Bring your attention to the space between your eyebrows.
Stay focused for a few moments on that single point between your eyebrows.
Now we will begin moving the focal point to the rhythm of the breath.
With your next exhale,
Begin sliding your awareness down to the tip of your nose.
As you inhale,
Follow the air coming up your nostrils back to the space between your eyebrows.
Again exhaling,
Sliding your awareness down through your nose to the very edge of your nostrils.
Inhale up,
Following the current of air up your nose to the space between your eyebrows.
Stay focused on that single point of awareness going up and down,
Honing in like the sun rays through a magnifying glass.
As the focus gets finer,
The point gets clearer.
Now we will begin making the movement bigger.
With your next inhale,
Bring your awareness up your nose between your eyebrows.
But as you exhale,
Let your awareness slide down the left side of your neck to your shoulder,
Your left elbow,
All the way to the center of your left palm.
Inhale to bring your awareness back up to the space between your eyebrows.
Then as you begin to exhale,
Slide down again.
Let the movement of your awareness synchronize to your breath.
Do not rush.
If you naturally pause between inhalation or exhalation,
Simply let your awareness rest there,
Waiting for the next breath wave.
Let your awareness follow your breath.
As you inhale,
Ride your breath to come up to the space between your eyebrows.
As you exhale,
Follow your breath to come down to the center of your left palm.
And with your next inhale,
Think of switching sides.
Bring down the right side of your neck to your right shoulder,
Your right elbow,
Bringing your awareness in a single focal point down to the center of your palm.
Take a few breaths,
Visualizing the path from the space between your eyebrows to the center Like a flashlight in the dark,
Your attention brings light to the side of the body.
The next time you bring your awareness up to the space between your eyebrows,
Can you think of splitting that light in two and allowing it to go down the sides of your body?
Can you split your awareness into two points,
And can those points stay as crisp and clear as the single point in the space between your eyebrows?
Stay for a few moments with your attention split between your palms.
Which palm do you feel more?
Is your attention shifting from one palm to the other?
Can you be equally aware of both palms,
Together,
Simultaneously?
Start following your breath again.
As you inhale,
Merging your attention into a single point between your eyebrows.
As you exhale,
Splitting your attention between your palms.
And can you notice,
With your inhale,
That as you merge your two points of awareness,
That single point between your eyebrows is getting stronger,
Clearer,
Brighter?
