This is a meditation I call Outside In and I use it at the start of almost every meditation or breath work that I do now in some form or another.
And it is particularly useful because instead of denying any outside distraction or noise or something that might be disturbing us,
We can actually use them to go deeper.
So this practice now is going to take five or six minutes,
But I do encourage you to try this in other ways at other times before other practices because it does help you to go deeper.
It will be set to music and I encourage you to do this lying down,
Although you can do it sitting as well.
So I'll just give you a moment or two to get yourself ready.
Lie back.
Really settle into the space that you are.
Close your eyes.
And just start taking breaths from your nose.
That's it.
Now I want you to take your senses outside the room that you are in.
What can you hear?
If you had x-ray vision,
What would you see?
Maybe a bird's eye view from where you are right now.
What is happening beyond the room that you are in,
In the house that you are?
And beyond that too.
Outside.
If there are noises that you can hear,
Really acknowledge them.
And imagine what is happening out there.
If there are people,
If there are animals,
If there is traffic,
Really acknowledge them,
Feel them.
And let's take a breath with them.
And as you exhale,
Let that go.
And bring your awareness into the room that you are in now.
And let everything outside the room that you are now melt away.
And let your awareness just travel around the room that you are in now.
What can you hear in this room?
If your eyes are open,
What would you see?
Explore it in your mind now.
Maybe even imagining that you were above yourself and you had a bird's eye view again.
Are there any smells that you are aware of?
Imagine the room,
Picture the room,
Everything in it.
Maybe even some of the memories in it.
Breathe all of that in.
And take a deep breath with it in.
And then exhale it out.
Feel your perception of it just melt away.
And come into your body now.
Feel every part of your body.
Feel where your feet are resting,
And your calves,
And your thighs,
And your hips.
Feel your lower back and your shoulders.
Feel where your hands are resting,
And your head.
And really check in with your body.
What's happening?
Are there any pains?
Are there any aches?
Is there any tension?
What are the sensations that you are feeling in your body right now?
Feel your body gently move as you breathe.
Feel your chest rise and fall.
Your belly expand and contract.
Feel the air against your skin.
And then on an inhale,
We are going to let our body dissolve away.
And we are going to take out our awareness inside.
Ready?
So inhale.
And take your awareness deep inside.
Let your body just dissolve,
Just melt away.
So your awareness is in that still,
Quiet place within.
The core of your body.
And we are just going to abide here for a few moments in this stillness,
In this quiet.
And then on an inhale,
Even this still,
Quiet place is going to dissolve away.
And we are going to abide with what is.
Ready?
Inhale.
And go deep.
Let go.
Let it dissolve.
Let it dissolve.
Let it dissolve.
Become really familiar with this space.
Because you can return to it whenever you wish.
I'll spend a few more minutes here now,
Before we return.
Become aware of your breath,
Your inhale and your exhale.
And become aware of your body.
Feel it gently rock as you breathe.
Gently we are going to bring some more movement into our body.
So starting with our fingers and our hands gently flexing.
As our toes curl as well.
And let's start to move our wrists and our ankles.
And knees and our elbows.
And our shoulders.
Moving gently in time to your breath.
And then maybe stretching out your arms and maybe even your legs.
And you may even feel good to just gently bring your hands over your body,
Over your arms and your legs.
And your chest and your head.
Wherever feels good.
And your hips and your ribs.
As you gently and slowly come back into your body.
And then when you are ready.
Gently blink your eyes open.
And you're back in the room that you left.
And outside is still there waiting for you.
We have gone from the outside in really deep.
And then back again.
Try using this meditation at other times and before other practices.
Thank you for joining me on this inner journey.
Let's take one final breath together.
Thank you.
