Welcome to meditation for restlessness.
To help with this kind of unease and anxiety,
Please have any kind of oil.
I would like to use this just as little drops to anoint ourselves and to help with grounding.
If you have oil options,
Please have something earthy,
Cedarwood,
Pine,
Frankincense,
Something like that.
And then to begin,
Just remove the cap and just waft the whole bottle underneath your nose.
We'll be applying it later,
But right now please just get the sensation in the nostrils.
Take really big inhales and then place the bottle down.
We'll come back to that,
But first please just follow the breath up and down the nostrils with a little bit of lingering oil scent.
And simply feel the breath moving from the tip of the nostrils to the bridge of the nose and back down.
And we'll do this for about another minute.
One more breath cycle.
And then slowly flutter your eyes open.
Take the bottle.
Try to get just one drop in the palm of your hand.
And then take your middle finger of the other hand and just rub it in the drop and then place your middle finger on that spot between your eyebrows.
You could anoint yourself,
Rub in a really big circle if you'd like.
So now,
And then let's keep the finger on that spot between the eyebrows.
So now we're going to breathe from the nostrils all the way up to this third eye space in between the eyebrows and back down.
At any point when you have this place pinned and it's easy to move awareness from the nostrils to this space,
You can release your hand.
And then for the next two minutes,
We're going to follow the breath up the nostrils to this anointed place,
This third eye center,
And back down on exhale.
Less than a minute.
Following the breath up the nostrils to the space between your eyebrows and back down with the exhale.
Once again,
Flutter your eyes open.
Now please take the bottle,
Put a drop in the opposite hand.
Just again,
Just one if you can.
And then take the other middle finger.
So now we've got both middle fingers with oil.
Okay,
So one we're coming back to the space between the eyebrows.
And then where your finger is,
If you could draw a line from your finger all the way through your head,
Follow that line.
And then the other finger,
We're going to place it on the top of the head,
On the crown of the head.
And again,
You could rub the finger a little bit just to massage that top just to get that space.
And now draw a line down from the top finger.
And where those two lines cross is the midbrain.
And so keep the fingers in their respective places.
Follow each line,
One line back from the forehead through the midbrain all the way to the back.
And then from the top finger all the way down vertically toward your tongue.
And then once you have that space in the midbrain marked with your awareness,
Lower the hands.
And if not,
Keep them there.
And now we'll move on our inhale awareness from the outer third eye space,
The space between your eyebrows.
We're going to move our inhale into that deep midbrain center.
And then exhale from the deep midbrain center back out to the space between the eyebrows.
So moving in toward the midbrain where those two lines crossed,
One inhale and out toward the forehead,
The space between the eyebrows on exhale.
We'll repeat this for another minute or so.
And at any point if you lose one place or the space in the midbrain,
Please return the fingers to the forehead and to the crown.
Draw the lines and find that space again.
You you you you you you Three more breath cycles here following the breath.
An inhale from the third eye space into the midbrain and back out to that space between the eyebrows.
For our final kriya,
Please settle awareness in the midbrain.
And then we're going to move our breath from the midbrain to the heart center and back up.
So we inhale,
We move awareness from the midbrain all the way down to the heart.
Feel the heart expanding and then exhale awareness moves back up to that midbrain center.
Inhale down to the heart feeling that space expand and exhale from the heart back up to the midbrain.
Continue to follow awareness to these two energy centers.
You can move your awareness almost straight up and down to connect the two.
It could be more in an arc.
The connection between the two doesn't quite matter.
It's just feeling the movement between the two.
Please continue for one more minute.
You And now we will finally rest our awareness in one of these three places whichever is the easiest for you to stay either at the space between the eyebrows,
The midbrain or at the heart.
Rest awareness there.
And while you stay maybe waft the hands underneath the nose a couple of times just to get a little bit more of that grounding stabilizing scent.
And then come back to the space that you were resting.
And in this space see the image of yourself.
Stable.
Capable.
Grounded.
Sturdy.
See yourself resting.
Lounging.
And loving it.
Please bring your hands into your heart center.
Bow your head slightly bowing to that part of you who is capable and stable and knows how to bring in rest.
That is always a part of you.
You can always find it within.
Thank you for your practice.
Namaste.
