Hello and welcome to this meditation for clarity and focus.
I invite you to start by finding a comfortable meditation position seated or laying down.
A position where you will not fall asleep but the spine is nice and long.
You can take a nice full unobstructed breath filling up the belly.
Once you settle into that position close down the eyes or soften the gaze and notice your breath.
Notice the texture,
Temperature,
And flow of your inhales and exhales in and out of the nose.
Without changing anything just notice the quality and depth your breath is today.
Begin to deepen the breath following a box breath.
Inhale for a count of 4,
3,
2,
1.
Hold it at the top for 4,
3,
2,
1.
Exhale for 4,
3,
2,
1.
Hold it at the bottom for 4,
3,
2,
1.
Taking this again imagining a box being drawn with each breath.
Inhale for 4,
Drawing one side of the box.
Hold at the top drawing the other side of the box.
Exhale for 4.
Hold at the bottom completing the box.
Take a few more rounds with your own breath,
Your own count.
Following this box shape being formed just by your breath and your awareness.
Softly release the breath and bring your attention to your mind.
Do you feel any pulsing in your brain?
Notice the quality and depth of your thoughts.
Are a lot of thoughts zooming through your brain right now or do you feel quite settled and still?
Without judgment,
Without creating a story or narrative just observe the quality of your brain.
Then begin to imagine a lotus flower landing softly in the center of your brain.
Right at your third eye center,
Two inches behind the center of your forehead.
Notice what color this lotus is.
What shape the petals are.
What is at the center of this lotus?
On your next inhale,
See the petals of the lotus fold in,
Compacting into a bud right at the center of your brain.
As you exhale,
The lotus blossoms,
Spreading its petals wide and cleansing your brain of any toxic or negative thoughts.
Inhale,
Feel the lotus fold up and come together.
Exhale,
Feel the lotus unfold,
Revealing all of its petals,
Cleansing the mind of any distraction.
Inhale,
See the lotus fold up into a bud.
Exhale,
See it blossom and expand in your mind,
Creating space in the folds of your brain.
Inhale,
The lotus folds together.
Exhale,
The lotus blossoms.
Take a few more of these lotus blossom breaths on your own.
Experience each exhale clearing the mind.
Experience each inhale drawing in more focus.
Then begin to notice as you continue this lotus blossom breath,
If the petals change color or shape every time they blossom again on the exhale.
Without assigning meaning or creating a story,
Just observe and accept whatever lotus arises in your mind's eye.
Continue with the breath,
Inhaling the lotus folds together,
Drawing in more focus.
Exhale,
The lotus blossoms,
Clearing,
Cleansing,
Releasing the mind.
Take a final deep inhale,
Feel the lotus close in,
Hugging itself tight right at the center of your brain,
Drawing in all this wisdom,
Knowledge,
Focus.
Then big exhale out the mouth,
See the lotus completely open up,
Its petals settle into the space in your brain.
Remaining there,
Reminding you of your clarity,
Of your renewing ability to create space in the mind.
Take a few more deep breaths,
Bringing awareness now back into the rest of your body.
Last three deep breaths,
Inhale more clarity,
Calm and peace.
Exhale any chaos,
Scatteredness,
Distraction.
Inhale pure focus,
Concentration,
Presence.
Exhale anything that tied you to the past or the future.
When you're ready to close your meditation practice,
Gently blink the eyes open,
Take a moment to scan the space,
The room around you.
And move on with your day with more clarity,
Focus,
Ease and peace.
Thank you for joining me in this meditation practice today.
