Let's do a version of the three centers meditation today.
Find your comfortable seat,
It's good to be upright for this particular meditation if you can.
And then move yourself inward,
So closing your eyes helps with that,
Do that.
Let's start at the bottom,
So get a sense of your lower part of your body and then down towards either Mula Bandha if you know that or the area near your pelvic floor or the area below that that would be in the ground,
Wherever your mind will naturally kind of land there.
Take a few deepened breaths and imagine sending your breath there.
So see how your mind wants to visualize that area of your body,
That center,
Could be some sort of orb,
Round shape that you're breathing into,
You can imagine yourself just breathing into the ground if that's easier.
Then your next in-breath we're going to move our focus to our heart center,
So right in the middle of your chest and the same thing,
Whether it's a space in the middle of your chest,
You could picture it as light or some sort of orb or circle that you're breathing into.
Maybe you can get a sense of that area of your body as you take a few breaths in and out.
Same thing in our Ajna Chakra,
Our third eye center,
Just right in the middle of your brain,
You trace back from right between your eyebrows to the center of your skull.
You could imagine yourself breathing in through your nose and then that breath moving right into that area.
Again,
Small orb,
Could be white or blue or any other way you can get your mind to focus there.
For some people it's easier to breathe from the area of space right in front of the eyebrows,
So in the space in front of you,
You breathe in from there into the center of your head.
Just imagine you are taking that air and energy in and filling that area of your body with awareness.
Now we're going to combine them for ourselves.
So we're going to breathe in right through that third eye center,
Down to the heart and then down to that root feeling.
As you breathe out,
Follow the breath from the root to the heart up to the third eye center.
And we find a nice flow with that.
So the inhale,
Top down,
Those three centers,
We move right through them,
Asha,
Heart,
Root.
And as we breathe up,
We follow the breath up from the root and the heart and right into that third eye center.
Perhaps the breath is a little bit deepened so that we can pay attention,
Follow the breath up and down.
Eventually you can make that breath a little more subtle,
So it's not a particularly deep breath in and out,
You're just following the breath down and up with a kind of natural breath.
If you get distracted,
You can enhance the breath a little more to bring your attention back to the practice.
Like this.
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