7-Minute Body & Breath Centering Meditation

In this quick 7-minute centering meditation, we use the breath and the central channel (sushumna) of the body to come to a place of tranquility and awareness.

Allow the mind to drop into presence and stillness with ease.

Transcript

So,

Let's center ourselves on the body and breath for a moment,

Where you have a comfortable seat.

And as you settle in,

Allow your eyes to close or be very slightly open.

Notice your posture,

Your body,

And see if you can get a sense of your central channel,

Which is the area right in front of your spine.

And imagine that becoming longer.

So,

We're lengthening from the bottom of our body all the way out the top of our head.

And we get a sense that we're creating space there.

And then very gently and subtly begin to lengthen the in and out breath.

And as you do this,

Trace the breath down through that central channel of your body,

All the way to your root,

All the way to your pelvic floor or your seat,

However your mind easily finds that.

And then on the exhale,

Trace the breath all the way up and out the top of your head.

So,

In this way,

We allow our mind to drop easily.

As we breathe in,

It goes down through that central channel.

And as we breathe out,

It moves up.

And we can extend or deepen the breath as much as we like or need to,

To really get the mind to focus on this activity down and up that central channel.

And as we move deeper into that awareness,

We can make the breath a little less deep and wide and see if we can just move down on our natural in-breath and move up on our natural out-breath.

And we can play with that,

Maybe breathing a little more deeply as we get distracted and a little less as we feel we've moved into that concentration.

And let's allow ourselves to relax into this practice.

Relax into the practice.

Om.

Shanti.

Shanti.

Shanti.

Om.

Om.

Bring our palms together in front of our hearts.

Bowing to your own heart.

Namaste.