Begin to settle the body into the position that you want to take in this meditation,
Whether it's seated,
Cross-legged,
Seated in a chair,
Or somehow or somewhere else,
Get to that and settle in.
Settle into closing your eyes or looking down to the floor,
Settling down the shoulders and settling into your breath.
Simply by observing the breath,
You may have noticed that you even altered it just a bit.
Bring the hands onto your thighs,
Palms facing up,
With your thumb and index finger touching in Gyan Mudra.
Noticing the center of that palm of your palms,
And then simultaneously,
And then as you take your next breath in,
Travel with that inhale as if it's moving all the way down,
Down your spine,
All the way to the base of your spine,
The root,
Where you're sitting,
That place where your seat is making contact with something.
And hold it there for a moment.
From that base point,
Begin to travel back up the spine with your awareness,
But almost in this S-weaving shape pattern.
Moving up slow and steady,
Swiveling your way up side to side to side,
Up the spine,
Mid-back,
Upper back,
Back of neck.
Back of head,
Side to side to the top of your head,
And finally landing right at the center of your forehead,
Piercing this point with your attention.
As if that piercing action begins to open up a light from that brow point,
From that midbrain,
Extending out this bright,
Voluminous light shining out from that third eye,
From that piercing sensation of your awareness.
And now simultaneously,
Bring the attention from that brow point and the center of your palms,
Relaxing any place that you may be wanting to hold tension.
So just soften once again,
And then refocus on those three points.
And now from this space of illumination,
Widening of all of what we have expanded into,
Draw it inward into your brow point,
And we begin to weave back downward.
In that S-shape,
So from the brow point to the top of the head,
S-ing our way down the back of our head,
Neck,
Upper back,
Weaving mid-back,
Low back,
And back.
Perhaps retracing it,
Taking your time as if that light you are gathering in is now softening,
Illuminating these various points within your body.
As you feel yourself back grounded,
Rooted,
Your awareness to that bottom point of your spine where you feel your seat grounded,
Perhaps even drawing the attention even further past yourself,
Can you find a further root at the bottom of the earth?
Rooting even further past that base of the spine.
Take a big breath in through the nose.
Let it out the mouth.
Welcome a few more breaths like that.
As you start to integrate back into your physical body,
Palms wiggle,
Shoulders might move,
Eyes might blink open.
Taking time to reintegrate,
Looking around.
Feeling yourself here in this moment.
Paying gratitude for yourself,
For the others,
For this moment in your practice,
And come back to this meditation when you need that sense of rooting,
Of weaving up the spine through each and every chakra.
And finding that illumination from your brow points.
Thank you so much.
Namaste.
